So you want to start running ?

Running is a fantastic form of exercise, it doesn't require much equipment, is free, and can demand as little or much time as fits in with your daily schedule ! With restrictions limiting the types of exercise we can do running has become increasingly popular, here I share my top 3 tips to get you started safely in running.

1. Wear appropriate runners : Arguably the only equipment you need to run (other than clothes!) is a good pair of runners. Most of us own at least one pair of runners, however you need to make sure they are still suitable for your running. If your runners are more than 2 years old it is likely that they will have worn out tread on the bottom of the sole , which can cause you to lose your balance on a slippery surface. It's also likely that the cushioning that is in the mid sole of your shoe has compressed and no longer provides the nice cushioning feel they had when they were new. I’d strongly recommend speaking to a podiatrist for specific runner recommendations or visiting a shoe shop that offers professional footwear fitting for runners.

2. Don't go too hard too fast : One of the quickest ways to cause a foot injury whilst running is by increasing your running mileage by too much in a short space of time. You want to make sure your total distance run does not increase by more than 10% from one week to the next. This allows your body time to condition itself gradually to the increased distances you will be doing as your running fitness improves and reduces your chance of injury.

3. Stretch before and after your run : Stretching before your run allows your muscles to get blood flowing to them, essentially warming you up before you run. This allows you to run more freely and hopefully perform a better run. Stretching after your run is also important, particularly if you have a muscle that feels tight such as your calf or hamstring. Stretching the muscle that feels tight post run allows you to increase the range of motion for these sore muscles and potentially reduce the chances of them feeling tight on your next run.

If you’d like more advice on running, your footwear or are suffering from pain from running contact Heidelberg Podiatry as we can fully assess your issue and work with you to get you running pain free.

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