Need running tips and advice? Our Burwood Osteopaths have the knowledge and experience to help condition you! These are my 3 main tips for running to reduce injury.
This has to be one of my most favourite things to come out of this crazy COVID19 period. Luckily with the crisp blue sky days Melbourne winter has delivered, it’s never been easier to chuck on some runners and go out and give the dreaded beast a go! – Especially if your gym has recently closed down, or you want to challenge yourself a new way that’s outside your comfort zone.
Whilst it does seem “easy” to put some runners on, there are a few things we need to do to help make sure that you don’t injure yourself!
I’m going to completely running – nerd you out now! My 3 tips for running
The first main thing is to set and keep a routine. As I’m sure almost everyone has had a shift in their lives, be it work, family, or now becoming a teacher for your kids, but trying to keep a routine in all forms of life is so highly important. Especially in running (or exercise), and it can very easily be the first thing to disappear. For me, I like to set a weekly goal to be out 3 times a week, and if I cant do that for whatever reason, its to not feel guilty about not doing it, but to get back into the routine the following week.
For those that have spoken to me about running, one of the main things we talk about is to always start slow! (distance and time wise). It can feel very easy to feel fantastic and whip out a 5km + with no training, quite fast, but then going up and down stairs and seats will be your nemesis for a few days! This is the EASIEST way to bring on an injury. Too fast too soon! If you’re a beginner – a couch to 5km program is great, or if you prefer, the Nike Run club app has guided running by some incredible athletes – (the guys that paced Kipchoge to his sub 2hr marathon running were two Melbourne boys that feature on this app, and some world champ females as well). Basically these apps/programs get you out moving 2-3 times a week as well, and alternates running/walking/intervals to suit your fitness level. Your own PT in your ear/spreadsheet (again, I’m a bit nerdy!)
And thirdly, smile! That’s probably the biggest thing I’ve noticed on my runs in general. It’s what keeps us as a special community. Even if the smile turns into a grimace based on your work effort! It’s never been more important in this time to feel connected, and will make you forget about your aching legs or heavy chest for a few moments!
Good luck, give me a call if I can help in any way :)
Dr. Bronwyn La Brooy (Osteopath),
Burwood Osteopath at Burwood Osteo & Rehab