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5 ways to prevent running injuries

With two hours of exercise per day now permitted in Melbourne (small wins!), what better way to use it than running? Not only will it increase your fitness and stimulate feelgood endorphins, it’s a great vehicle for setting goals that will keep you inspired and motivated.  
 
However, if you’re starting out or returning to training, or increasing your speed or distance, it pays to take precautions to prevent running-related injuries and conditions. The last thing you need is another lockdown! Heed these safe running tips from SH physio Sandra.  
 
1. Invest in your dress. Wear good, supportive running shoes. As the load is greater with running than jogging or walking, a shoe with good foot and ankle support is an investment in prevention of pain and potential injuries (e.g. sprained ankle).  


2. Warm up. Before your run, do 5 minutes of dynamic stretching and a 5 to 10-minute walk.  


3. Ease into it. If you’re new to running, build up slowly. Start with incremental running (60 to 90 seconds running, 60 seconds walking) and gradually increase running periods to match your endurance. 


4. Find a rhythm. To help with consistent pacing, focus on your breathing and find or create a running playlist.  


5. Cool down. Don’t abruptly go from vigorous exercise to flopping on the couch. To aid recovery, end your run with a cool down walk and leg stretches.  
 
Have a running-related question for our fitness-savvy physios? Or need advice on maximising your two hours a day without over training? Ask us in comments! #keepsoaring  
 

 

Sandra About Author

Sandra

Physiotherapist Sandra is living proof of the power of physiotherapy. Having defied doctors’ predictions that she would never walk, after intensive physiotherapy as an infant, she is dedicated to helping others to realise their physical potential. Not only does Sandra implement treatment plans, but she also supports clients to obtain the best results throughout their programs. Known for her can-do outlook, compassion, ‘kid-friendly’ approach and encouragement to challenge limitations, Sandra names her professional highlight as working with a client who had been left unable to walk by deteriorating cerebral palsy. “Within five weeks of strength and functional training, she was able to walk 15 metres with a frame. This work really can be life-changing,” she says.

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