Running Advice!!
It’s great that the government has issued guidelines to allow us ‘a daily run outside’, however if you don’t normally run, this does not mean you have to start running!!
I appreciate we are all looking to keep healthy and fit, and use this opportunity to change our lifestyles, however please ask your self “is running for me?”
If you are a regular runner, don’t stop, keep er lit and keep running! The adrenaline, the rush, the outside, the fresh air is your fuel and sanity.
If you are not a regular runner, now may not be the time to start. Running can put a lot of stress on joints, muscles, backs and old injuries, and more than likely you will end up injured.
As a private physio, we treat these type of injuries every day, however in this current climate, we are recommended to treat Emergencies only. Unfortunately for you, your running injury is not an emergency. This puts you at risk of pain and missing out on other exercise activities.
However…If you would like to take this opportunity to start running, please follow a graduated running program like Couch to 5k (C25K)
https://www.runnersworld.com/uk/training/beginners/a772727/how-to-start-running-today/
https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/
Or there are many other plans out there too.
Some guidelines for starting exercise:
✓ Start slowly, short time, low weights/resistance, walk/run ratio
✓ Mix things up with cross training, eg Pilates, yoga, run, walk, online exercise program, cycle
✓ Wear suitable trainers with a good sole and arch support (not fashion trainers)
✓ Give yourself alternate rest days in the beginning to recover and see how your body reacts to the new movements
✓ Listen to your body, if you are sore maybe have a rest day
✓ Get plenty of sleep
✓ Keep hydrated by drinking water
✓ Warm up and cool down
✓ Foam roll to loosen and massage muscles. Here are links to some NDP videos you will find useful
I would advise against running every day. 3/4 times a week is perfect, with alternative exercises on other days
The same advice applies to new online exercise programs…. this is a marathon, not a sprint.
Feel free to get core and glut strength by following our NDP videos on you tube. Links below…
Plank variations
Glut rehab
The idea behind this post is to keep you injury free while trying new and exciting exercises.
It is amazing to see so many people coming together with exercise, so all in moderation.
#stayhealthy #keepfit #allinmoderation #listentoyourbody
