It may seem like it's too hot out to enjoy a nice run, but soon enough we'll be enjoying the fall and spending more time outside. Running is a great way to get in your cardiovascular exercise. Whether you're new to running or just getting started, it's important to ensure you're taking care of your knees and spine so that you can keep running for many years to come. Here's what you need to know:
1. Use the proper running equipment:
The right shoes are a must for runners. Do not buy sneakers online! Go into a store and have someone asses your running style (where you plan to run, your gait, etc.) so they can help you pick the best shoe. A good pair of sneakers is worth investing in because they protect your ankles, knees, and hips.
2. Use Orthotics
Orthotics are not just for the elderly! Come into our office to have a quick foot scan done. This will give us and you a clear idea of which orthotics will work best for you, giving you the strong base needed for high impact exercise.
3. Take It Easy
If you're just starting out or it has been a while since you went for a run, be sure to start slow. Run about a mile the first week then increase the distance by small increments each week until you reach your goal distance. If you notice that you are burning out easily, that will make staying with the routine harder on you. So keep it at a manageable, but hard, pace. Cardiovascular exercise is supposed to be a stress reliever and should be enjoyable!
4. Avoid Running On Concrete:
Hard surfaces are tough on your joints and your muscles. The impact from running on cement can cause problems that could prevent you from running. Try gravel, grass, the beach, or a track.