Have you taken up a new fitness routine after Christmas? Or are you sticking to your New Years Resolution?
This past month alone, I’ve seen many clients who have mentioned signing up for local 5K and 10K runs and starting to schedule training for these races over the next few months (the majority actually being New Years Resolutions) which is inspiring!
“However, it is so important to make sure you take care yourself to avoid any sort of injury!”
Runners should concentrate on three key areas during their training:
1) Increasing distance gradually (10% each week as a guide)
2) Wearing appropriate footwear that maintains optimal foot position in order to put as little stress as possible on the lower limbs
3) Follow a comprehensive strengthening and stretching program in addition to running
Warm-ups & cool-downs:
Ensure that warm-ups and cool-downs include thorough stretches in order to maintain optimal muscle length reducing stress on the lower limbs.
Obviously, cardiovascular fitness is a priority for runners, however following a core-strengthening program will provide support for the lower back, reducing the risk if herniated discs or sciatica.
Running on hard surfaces can damage the knees. Foam roller exercises and stretching are a good way of mobilizing the tissues on the outside of the leg to help reduce knee pain.
Performance can be improved and risk of injury reduced by performing leg strengthening exercises such as squats.
Power and stability:
Stabilizing exercises such as single-leg squats ensure that the body Is well supported when running.
If you follow these simple rules, it will make the future training you’re doing much easier and puts you back in control.
If you have any questions or want more tips, just ask me or call our clinic.
ABOUT THE AUTHOR
Kim Gladfelter, MPT, OCS, FAAOMPT
Women's Health Physical Therapy Specialist at PhysioFit Physical Therapy & Wellness
Kim Gladfelter is a physical therapist, Pilates instructor, educator, author, and co-founder of PhysioFit Physical Therapy & Wellness. She is known as a keen, well-rounded expert of healing through movement and women’s health specialist in the Silicon Valley area.
Kim has helped men and women of all ages to stay active and feel their best. She also writes about managing pain in her health columns, blogs and the local Los Altos Town Crier newspaper as well as reaches out to the local community, support groups, schools, libraries, and sports centers to advise and educate on body awareness and therapeutic exercise.