Let’s dive into part two of ‘Tips for Beginner Runners’ where we will explore more tips and tricks to help you on your running journey!
TIP #6 – Correct footwear
There is no such thing as the perfect running shoe because no two runners are the same. We all have different running biomechanics, run on different surfaces, our feet are different shapes and we run different distances (to name a few).
It is also important to change your running shoes regularly between 300 to 500 miles. We give this range because the rate at which your shoe wears down depends on you. For example, if you run 20 kms a week your shoes will wear out faster than if you ran 5 kms a week.
There are some signs you can look for on your shoes; the bottom or sides are visibly beaten up, the tread on the sole is worn out, or the midsole is wrinkling. It can be worth getting your healthcare professional to assess your running shoes. If you run in inappropriate footwear your risk of injury whilst running increases.
TIP #7 – 80/20 rule
80% of your runs should be comfortable and cruisy, for the remaining 20% you can raise the intensity (increase the pace, distance, inclination etc.)
Basically, push yourself but not on every single run. The reason for this is to reduce injury risk.
TIP #8 – Listen to your body
If you feel unusually fatigued or are carrying a niggly injury that just hasn’t gone away, you may need to rest and have your injuries addressed by your health care professional.
TIP #9 – Make yourself STRONG!
Building up strength allows your body to tolerate the loads of running more effectively whilst reducing your injury risk. A tailored strengthening program may also help you to run faster or for longer.
Aim for 2 sessions a week. Preferably on a non-running day to allow for recovery.
TIP #10 – Stick with it!
Every single one of us will go through the highs and lows of running, whether this is related to injury, motivation levels, the weather or something similar. If you spike and dip with your running you may increase your chances of injury in the future.
Keep in mind running can be a difficult and daunting task for anyone, whether you’re just starting out or an Olympian running a marathon.
I wish everyone the best of luck with their running! If you have any questions please don’t hesitate to contact me at the clinic. Happy running!
This blog is written by Naomi Brasier, Osteopath at Back In Motion Eltham.
If you would like further information or have any questions, please contact our practice on 9439 6776 to book in a consultation with Naomi.