Running tips

With the weather warming up, more and more people are starting to take their workouts outdoors. Running season has officially began and I have a few tips to keep your body healthy and injury free! Running causes increased stress on the body. It is a high impact exercise, increasing the load on joints and muscles which will eventually break down joints. By just being aware of a few things, you can decrease this load and help preserve your joints!

One of the most important things I tell patients that are runners is to invest in good footwear with a supportive pair of orthotics. I am not talking about the generic Dr. Scholl's you see sold in Walmart where they claim to be 'custom fit.' I am talking about a true, real pair of orthotics you can only get from a Chiropractor or Podiatrist. A good foot support will take pressure off of the joints and help restore normal mechanics of the body. As we get older, our feet tend to 'flatten' and we lose our arches, so a good support to help restore that arch is very important.

Before you even set out for your first run, you should mentally prepare yourself. Stop when you are too tired/winded or if there is any pain/discomfort. Take breaks early and often when just starting out. You do not want to push yourself too hard, you must listen to your body. Also, as you start running more often, remember not to increase your mileage too fast or too much. These will set you up for injury and keep you from getting back out for your next run!

Prior to heading out for a run, I recommend doing a dynamic warm-up, rather than static stretching or just diving in cold. Really get the muscles you are going to be using warmed up and ready to perform by increasing your range of motion. This can include anything from lunges, standing high knees (alternately pulling knees into chest), jumping jacks, etc.

While running, there are a few things you can do as well to stay on track. Shorter steps decrease the load on your joints. Long strides can increase the load by 10% compared to shorter steps, so keep steps short and tight, with your feet landing directly underneath your body. Keep your upper body/shoulders relaxed, not hunched up towards your ears. Keep your hands relaxed. If they are tense and in fists, it increases the tension on the upper body, taking energy away from your jog. Most importantly though, just focus on breathing, relaxing and enjoying yourself!

Lastly, be sure to stretch thoroughly after your run. You can do static stretching with 15-30 second holds and/or use a foam roller. Make sure to target hamstrings, hip flexors and calves especially. Also, make sure you are staying properly hydrated, especially as it gets hotter and hotter outside. You do not need to replenish with a sports drink after a normal 30-45 minute jog, but be sure to re-hydrate with a lot of water.

One last warning for die-hard runners that rely on running as their sole form of exercise...be sure to change up your runs, add intervals, sprints, hills, etc. Your body is an efficient machine that will quickly adapt to the same thing over and over again, meaning it will burn less energy (calories) to do the same distance/time.