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Have you started running for the first time, or are you looking at reliving your high school athletic glory? Here are our top tips for staying on track with your running during isolation.
I’m sure you have noticed a huge influx in the number of people running in the parks and on the streets as a result of all our gyms closing. The guidelines allow us to leave our homes for exercise and what better way to exercise than to go for a nice run.
However, for people who either don’t regularly exercise or are not accustomed to running, this transition can be one that leads to injury. As a result, here are some tips on running and avoiding injury.
Why should I run?
- Improves mental health
- Increases cardiovascular fitness
- Increases bone density
- Increase strength
- Loose/maintain weight
How do I run? Do’s & Don’ts
- DO – Create a plan!!!!
- DO – Incrementally increase distance and/or intensity over weeks/months. Your body adapts to progressive load over time and does not appreciate a sudden increase in load.
- DO – consider recovery. Recovery is vital as it allows your body to absorb the information it has just gained and prepare it for the next session. Upgrade the software without damaging the hardware ;). Recovery can be in many forms i.e active rest, stretching, foam rolling, cold immersion etc.
- DO – Sleep well. Sleep hygiene is huge in reducing injury in both recreational and professional runners. Your body recovers and rebuilds during sleep.
- DO – Eat well. Hydration and good nutrition are vital in reducing injury risk, additionally they aid in your body’s recovery following exercise.
- DON’T – go from running 10KM a week to running 30KM a week just because that’s what your friend does. Your body will become overloaded resulting in pain and time away from running and other activities you love :O
- DON’T – assume that because you ran a marathon 20 years ago and have done nothing since that your body will cope with a nice 16KM run.
- DON’T – run in worn out running shoes. This can lead to altering how you load your foot and lower limb leading to potential issues.
If you have any questions or queries with regards to a running program or you have picked up a niggle from running or any other form of new exercise you are doing in isolation then please contact one of our friendly team now. Isolation is not an excuse to let yourself go, it’s more important than ever to maintain mental and physical wellbeing in these trying times.
About the Author
Ciaran Lambe — Physiotherapist
Ciaran grew up in Ireland where sport played a large part in his life. His Bachelor’s degree in Sport and Exercise Sciences led him into a career in fitness where he worked as a personal trainer and strength and conditioning coach for Gaelic football teams.Back to blog home