Simple exercises to help prevent sports injurie by Matthew Schofield, osteopath.
As the nights draw in the thought of going out for a run can become less inviting. A poorly timed injury can be enough to take even the best of us out of a good routine and into a slump. That’s why it’s important, even if you have been running for years or are just about to begin, to develop a plan for your activity.
1. Setting a goal: Set an achievable goal to begin with and advance slowly. This may sound obvious but it’s very easy to overestimate how much your body can do if it you haven’t exercised in a while.
2. Footwear: Ensure you are wearing proper footwear. Lightweight shoes with good arch support that allow the feet to breathe help absorb the power of each foot strike. If you have a beat up pair of trainers that have been around for years it may be time to invest in a more supportive pair.
3. Plan your route beforehand: A flat route will be much more easy going on the body than the South Downs Way! Also think about whether you want to run on concrete or on a softer surface, in a park, for example.
4. Why not run with a partner? If you struggle to get going or to stick with exercise routines, ask a friend or family member who has been talking about getting fit and see if they want to join you! You are more likely to stick to the plan if you are doing it with somebody else. Running clubs are friendly and are a great alternative if you want to run with others.
5. Warm up effectively: By gradually increasing the range of motion of the movements you are going to do during running, your body will better prepare itself for the real thing later on. So start off slowly and then build a routine. Skipping, stepping to the side and bringing your feet up to your chest are all effective ways of warming up. Static stretches are discouraged before you run nowadays.
For more info and advice, or if you have an old running injury you want checked out, visit Matt at BOP or check out his profile at http://bit.ly/1GYCbfh