Running tips from a Physio.
Are you a runner? If so, you’ve probably got your own routine. Most likely, you’re working towards a speed or an endurance goal.
It’s easy to get caught up in the exercise portion of running, however; many runners often neglect the small things that may improve mobility, speed, cardiac output, and recovery.
What are these things?
Well, here’s what a Physio has to say.
Running Tips Straight From the Physio
Don’t overdo it, remember to listen to your body!
It’s tempting to want to push ourselves on a run, even if we feel a cramp coming or if we feel as if we can’t go anymore.
Don’t do this; doing so can lead to injury, dehydration, or even heat stroke in hot conditions.
Pay attention to signs from your body; doing so will immensely benefit your long-term health!
Keep flexible and strong
We’ve all heard of stretches, but did you know that it’s important for runners to strengthen as well?
It’s true – if you don’t do any strength exercises combined with your running you’re more likely to injure yourself, even if you have great form.
Long story short: Stretch and strengthen.
Monitor your technique from head to toe
It’s not just your legs that need the proper form, your arms, head, and even your torso play important roles in your overall running form.
Some quick tips include landing midfoot, looking straight ahead, keeping your hands relaxed at your waist, and maintaining proper posture
Warm up and cool down
Warming up is essential for preparing your body for cardiovascular activity
It may reduce the risk of injury.
Cooling down enables slow recovery of heart rate and blood pressure after you exercise.
This helps to regulate blood flow, a particularly important aspect of recovery for endurance runners.
Try not to neglect either!
Don’t sleep on sleep and better not neglect nutrition either
Sleep is especially important for runners who partake in high-intensity interval training, or similar forms of interval exercise.
Sleeping repairs and regenerates damaged body tissue from the day’s workout. Neglecting it may cause serious complications, such as cramps and tears.
Studies have even shown a correlation between increased sleep and enhanced performance.
Nutrition is also important. When we’re young it’s easy to fuel with poor sources of macronutrients and come out on top.
As we age, however, our bodies need as clean of a diet as possible to sustain.
Regarding exercise, important micronutrients such as calcium and electrolytes such as potassium and magnesium are vital for optimal performance and recovery.
Sleep well and eat well.