Getting out of bed, learning a new language, writing your memoirs... with many things in life, getting started is the hardest part. When it comes to running, how you get started is also your key to success.
Running brings health benefits, no matter your age
When done mindfully, running can be an easy, accessible sport — and it can bring you joy and keep you fit for years.
One study showed that even running at slow speeds for 5-10 minutes a day markedly reduces one's risk of death from all causes. Regular running quickly reduces the unhealthy type of body fat, strengthens muscles, improves cardiovascular health, and improves mental health and mood. Here are some tips to help get your running practice up and…running!
How to start
Start by walking three days a week, and build up to being able to walk for 30 minutes before you start adding in some running.
“Start with one minute of running alternating with two minutes of walking for a total of 20 to 30 minutes. Then increase running by 30 seconds each week until you reach 10 minutes of running.”
GET FITTED
Invest in awesome footwear. A good way to find the right shoe for you is to go to a running store and ask them to do a gait analysis. Most running stores provide this service free of charge, and it's pretty fun!
warm up & cool down
Always warm up and cool down. A proper warm-up helps to increase your heart rate, prepare your muscles for activity, and reduce your risk of injury. A cool-down helps to prevent muscle soreness and stiffness.
Aim for at least five minutes walking before and after any brisk walk or run. On cold days or when you're feeling extra stiff, increase your warm up to ten minutes.
GET with the program
Set realistic goals. Conditioning your body to run again is no joke: your cardiovascular system needs time to improve efficiency in oxygenating your muscles; your muscles need time to grow, stretch and strengthen; and your mind needs time and practice to work up to enduring longer runs.
If you start too big, you might get discouraged and quit. You might even get injured. Many people find success with a run-walk program, like Couch to 5K, or the 7 week training schedule developed by the Mayo Clinic.
function follows form
Take the time to develop proper running form. Good running form is essential for preventing injuries. There are many videos, books, and articles to help you with this. You can also run with a seasoned runner and ask them to give you tips, join a running club, or consult with a running coach or your chiropractor to make sure you're using proper form. This small investment will go a long way to keeping you healthy and happy on your toes.
Listen to your body
Everyone always needs this reminder! Pay attention to how your body feels while you're running. If you start to feel pain, slow down or stop and take a break. You will quickly learn the difference between pushing through discomfort and pushing into injury.
Stay hydrated
It's important to stay hydrated before, during, and after your runs. Drink plenty of water and consider an electrolyte-replacement drink if you're running for more than an hour.
Do we still do stretching?
There’s conflicting research about stretching. The prudent answer seems to be that:
Some stretching is good, especially if you're not very flexible to begin with
Stretching right before a run is a bad idea. Better to allow some time between the stretching and your run or, better yet, to stretch after your run.
Injury prevention
Parkside’s chiropractors can play an important role in helping prevent running injuries by:
Addressing joint dysfunction, which can lead to pain and injuries
Identifying and correcting musculoskeletal imbalances
Fitting you with special supports or braces you might need.
Reducing muscle tension. Tight muscles can make it difficult to run efficiently and can also contribute to injuries.
Improving your posture. Good posture is important for running efficiency and injury prevention.
Providing nutritional advice. Proper nutrition is essential for optimal running performance.
Running surfaces: The pros and cons of grass, concrete, cinder, and more
If there’s pain
You should also consult with your chiropractor if you feel pain or discomfort during or after your runs, as sometimes an adjustment or postural modification can resolve the issue.
Hopefully these tips can help you decide if running is right for you and help get out and move your body, even if it’s just for a walk.
It’s not quite spring in Portland, but Mt. Tabor is beautiful year-round — go see for yourself. We hope you’ve been enjoying these posts and finding them useful. Let us know if you’d like us to cover a specific topic. Have a wonderful holiday season.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.