Are you a dry weather athlete? Is exercising in the cold something that doesn’t appeal to you? Let’s face it, the idea of running in cold, wet, miserable weather is never as appealing as running on a clear, sunny 25 degree day. As the weather warms up, getting out in the sun and fresh air for a jog becomes much more appealing. Spring is a common time for running related injuries, especially for those who have had a break over winter or ramp up their training as the weather improves. Sudden increases in running volume can put stress on your body, leading to soft tissue injuries and tendinopathies. The good news? With the right approach, these injuries are preventable.
Three Tips to Run Pain Free:
Start slow – A lot of injuries happen if you do too much, too soon. Slow paced runs are a great way to build up a training load. Tracking your total running distance over a 4 week period before increasing intensity can significantly reduce your risk of injury. Running every 2nd day is also a good way to help your body adapt to the increased training volume.
Add some strength exercises into your routine – Strengthening your hips and legs will improve your ability to absorb and transfer force, both reducing the risk of tendinopathies and enabling you to run faster. We suggest either ten minutes of strength work before each run or a short strength program on the days you are not running.
Pick the right shoes – A comfortable, supportive shoe is very important when it comes to running, but the same shoe is not the best shoe for everyone. Podiatrists are shoe experts and can help you decipher what’s out there and what will be best for your feet.
Getting fitted for the right shoe, planning your training volume, and having your exercises tailored to address your strength and mobility deficits in your running gait will lead to optimal improvements in running efficiency, speed, and reduced risk of injury.
