Run Forest Run!
Now the weather’s getting warmer I’m sure many of you are beginning to dig out those old running shorts and hitting the roads for a good ole fashion run – and why not? Running is a great way of getting that cardiovascular system working, toning the legs, getting your daily intake of vitamin D and shedding that unwanted fat. However running is considered a high impact sport and there are a few things you need to take into consideration if you want to prevent yourself from getting an injury:
Step 1. Warm up
Many people just step out the front door and off they go straight into their run. Not good! Like any sport you need to effectively warm up, going straight into a run is only going to lead you to tearing a muscle/tendon/ligament and potentially starting at a pace you can’t sustain leading you to feel exhausted quicker. A warm-up allows your heart rate to gently rise whilst loosening up those joints that are about to experience a few movements they haven’t experienced in a while. A very light jog and a few dynamic stretches to start should be sufficient enough.
Step 2. Cool down
Just as important as the warm-up is the cool down phase. Slowly ease the pace down as you begin to finish the run to allow your resting heart rate to come back to normal and finish off with some static stretches. Static stretches will loosen the muscles and allow you to ache a little less the following day. Also we don’t want these muscles getting too tight, not only will it make your next run less effective but it is also increasing your chance of a muscle tear the next time round. Always stretch!
Step 3. Wear appropriate footwear
Rather than researching a decent shoe to wear many people just chuck on the shoe that they don’t mind getting dirty – I’m afraid those converse aren’t going to be kind to your legs. It’s important you wear proper running shoes appropriate for your feet, some people are flat footed, others neutral, some have a high arch. Make sure to check that your running shoes are sufficient enough for your foot type because trust me shin splints isn’t a pleasant thing! Pop into your local sports shop, most places have staff trained now to help you make sure you get the correct shoes personalised to you.
4. Pushing yourself too hard!
Too many people try and run too far too fast, after all they used to be able to do it 10 years ago! Take it steady, it’s been a while, ease yourself into it and build it up steadily. Your body will be much more thankful for you working on it slowly rather than rushing in and causing yourself an injury.
Follow those steps and I’m sure you’ll be fine. Happy running!
By Rebecca Collingwood, Sports Therapy BSc (Hons)
Better Body Group, Sevenoaks
