How Do I Start Running and Prevent Running Injuries?
The late summer and fall is a popular time for road races and local walking/running events. Lots of people took up outdoor exercise as a hobby over the last year or so, when gyms and wellness centres were closed and many are now taking part in these wonderful events.
Even if you don’t consider yourself a runner (yet), almost anyone that wants to get active, can prepare themself to run or walk a 5k (or any length!) by slowly getting started. We’re going to provide our readers with some tips to help you start running or walking 5k safely, without causing running injuries.
Even if you don’t run all our little health secrets are great for anyone, but they are especially great reading for anyone aged 50+, and for those that are looking to get more active.
Tips to protect your knees and legs from injuries…
Choosing the right footwear for running
Not everything is stylish unfortunately! Be sure to wear comfortable supportive sneakers or running shoes. Make sure to break them in before race day. We also recommend runners update their shoes every 300-500 miles or sooner if they are showing signs of wear.
Look for the hidden dangers during running
You’d be wise to mix it up a little and alternate between beach, grassland and a nice flat tarmac surface and occasionally, hills or woodland is fine, too. Be wary of gravel and uneven surfaces, these can test your balance and cause unnecessary stress on your vital joints, especially the calf muscles that keep you up-right.
Stretching exercises for runners
One vital thing you can do to prepare yourself for running is to stretch before you go. Just some simple exercises to elasticate those muscles (especially in your legs) are key to preventing further injury!
Tips to start running…
Prepare for the run
You cannot run effectively and safely without preparing! Creating a list of essentials that you might need is something that every top runner does.
Here’s our basic essential list to get started:
Pick appropriate clothes and footwear
Choose the right water bottle
Grab your fitness tracker (if you have one!)
Light and breezy clothing
Get rid of those pre-run jitters!
If you’re feeling nervous, you’re not alone! Many new runners worry they’re “too slow” or they will be last or not finish at all. Facing your fears and overcoming them will give you a huge confidence boost.
Remember, that it’s not a competition. Because there’s such a wide range of abilities, it’s important to keep in mind that you’re only competing against yourself. How about setting a goal to do your best and have fun. Walk with your friends, smile, relax and enjoy the fresh air!
Feel proud of yourself after your run
Running or walking your first 5K (or 3.1 miles) is an exciting goal, a popular distance for first timers, and the perfect way to get active and have some fun while exercising.
Crossing the finish line of your first race will be something you’ll remember for a long time. And improving your personal best time is a goal that can continue to stay with you as a runner. But be warned… those feelings of accomplishment and excitement can be very addicting!
Whether you are a first time runner/walker or experienced marathoner Complete Game Physical Therapy is here to help. Contact us with any questions or schedule your free discovery visit at 978-710-7204.