Running For Beginners
Running For Beginners
As spring arrives, and summer looms around the corner, you want to start running again. Or you have a new year’s resolution of acing it for the City to Bay Run next year? Perhaps you are looking towards a healthier you, someone who has stamina and energy to deal with stress of daily life.
First thing first
A pair of good shoes may be the most essential item in your new quest. To avoid injuries, it is best to visit a proper shop that offers shoe fitting. In a bind, you can also visit your friendly podiatrist to find out what kind of shoes fit best for running. Getting a pair of shoe that fits your needs can reduce the risk of tendonitis or foot pain once you start running longer distance.
If you already have a pair of running shoes, are they still in good condition? Experts say that running shoes should be replace after running in it for 500 to 800 kilometres. The wear and tear of the soles and heel counter can mean less support for your feet when you run. Wearing an old pair of shoes to run can cause impact injury, as the shock absorbing foam may have worn out. It is advisable to replace your shoes when they begin to show signs of age.
Warming up is important as it relaxes the muscles and tells the heart that you are about to embark on a more strenuous exercise. Most runners will start with walking, for around five minutes to get the blood running. Walking also activates the muscles that you will need to use to run later on.
Once you finish your walking routine, you can either do static stretches to improve the muscles flexibility, so you can avoid muscles from snapping or tearing when you run faster. The benefit of stretching is that you can do it whenever you feel the muscles are stiff.
Last thing you can do to warm up is the strides or step- up, typically after your five-minute walk warm- up. A stride wakes up your fast- twitch muscle fibers, and tells your body to transition from walking to running. You can start with a two- minute easy jogging, but ideally it should be a five – 100 meter strides before you start running.
Visit to a Podiatrist
A podiatrist can help you with your new running regime by making sure that you run injury free. We do biomechanical assessments to see how your feet work when you walk or run, and offer advice for footwear or if you need custom made orthotics. If you have past injuries, we can also assist in helping you manage them while you hit running milestones.