Bored in isolation? Running more?
BeachLife Physio • 8 May 2020
Use these helpful tips to safely increase your running and reduce the risk of injury
Tip #1 - Equipment
- Casual running requires only one essential piece of equipment, and that's a good pair of shoes!
- Running shoes should be in relatively good condition, especially if you plan on running on trails or the road.
- Running shoes should be comfortable, and suit your foot shape. We recommend a visit to your local running/shoe shop, or see our tips on selecting the perfect shoe!
Tip #2 - Warm up
- It is important to warm up correctly before setting off on a run!
- Are static exercised the optimum warm-up exercise? Not necessarily!
- While stretching is an important way of maintaining flexibility, an active warm up routine, incorporating lunges, squats and light jogging will be more effective before your run
Tip #3 - Pacing/increasing distance
- One of the biggest risk factors for injury while running is doing too mu ch, too quickly!
- If you're new to running, complete a few short runs (of less than 3km), before starting to add 1km per run.
- Initially, pace isn't important! Just completing your run is an achievement, only start to improve your times once you are comfortable with the distance you are running!
- Avoid spikes in training load to reduce the risk of injury (try not to increase your weekly mileage by more than 10% per week).
Tip #4 - Increase your steps
- One of the easiest ways to reduce forces on the body and reduce the risk of injury while running, is to increase your steps/minute, or cadence!
- A cadence of 160-170 steps/min is normal in everyday runners, while elite athletes will strike the ground at around 180spm (there's a target to aim for).
- Increasing cadence will decrease the forces felt throughout the knee, as well as a number of other things, check out our infographic!
Tip #5 - Recovery
- After a long run, you must allow your body to recover correctly!
- Ensure that you re-hydrate after a long run, especially on a hot day.
- Make sure you are eating and sleeping properly, this gives your body the greatest chance at recovering quickly.
- Massage is fantastic for easing sore muscles - here at Beachlife we offer both remedial and relaxation massages!New paragraph
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