A Physio's perspective: My favourite tips for efficient running in Markham, Ontario.
With the weather in Markham and Toronto beginning to take a turn for the better, many people are dusting off their runners and starting to exercise more outside.
Regardless if it's your first season running or your thousandth, here are a few simple and practical tips that I always tell my patients who are running this spring.
Ramp up slowly
In a recent systematic review, novice runners are usually twice as likely injure themselves when compared to more experienced runners. Additionally, they have a whopping 27% rate of injury in their first year of running.
One of the worst things you can do is to go from 'zero-to-hero'. You can't expect to go from sitting on your couch to running a marathon in 4 weeks (well, for most people). Around 80% of running injuries are overuse injuries. 80%!! That's highly preventable. One of the easiest ways to avoid that is to ramp up slowly. Start off slower and with less distance. With coming weeks, slowly add on more kilometres and/or speed. If you want coaching on this, hit me up! I can point you in the right direction.
Warm up BEFORE
We used to (static) stretch before exercise...30 years ago! The best form of warm up is definitely a dynamic one. In other words, a warmup that is designed for you to limber up, loosen joints, and activate the right muscle patterns. Plenty of researchers have shown that a proper warm-up can reduce injury and make your running experience more enjoyable.
What is the best way to warm-up? There's a plethora of advice, video and experts out there. Stay tuned for upcoming Instagram posts from me to hear a physios' take!
Cool down AFTER
Possibly one of the best experiences of running is the aftermath. Often, you should feel re-energized and happy with your accomplishment. I mean, think of the endorphins flowing through your body. This is also the perfect time to neglect a proper cool down. So many disregard this but a proper cool down can help with delayed onset muscle soreness (DOMS), fatigue, and help with recovery so you can get the best out of your next run.
Stayed engaged with me for upcoming Instagram posts from me to see what I do for a cool down after running.
Hydrate
Staying hydrated can make the difference between a good and a bad run. There's a reason why professional athletes are constantly kicking back fluids on the benches in between runs/shifts. After-all, our average body composition is at least 50% water. Studies show that staying adequately hydrated reduces injury risk and helps with recovery.
Check below to see the signs and symptoms of dehydration. My advice is always to hydrate well before your run, during your run (if you are running long distances), and definitely after. Prevention can keep you safe. If you ever experience any severe dehydration symptoms, make sure you seek immediate medical attention.
Don't ignore your Body
What's the most common form of injury? It's more simple than you think. Like I said above, approximately 80% of running injuries in novice runners are due to overuse. This is another word for repetitive strain injury. Ignoring what your body is telling you can lead to common overuse injuries like achilles tendinopathy, patellar tendinopathy, and plantar fasciitis. Rest and get treatment if you start to feel like your body is trying to tell you something. Don't just power through.
Stay tuned for more running posts. Happy running!
Sources:
Arnold MJ, Moody AL. Common Running Injuries: Evaluation and Management. Am Fam Physician. 2018 Apr 15;97(8):510-516.
Videbæk S, Bueno AM, Nielsen RO, Rasmussen S. Incidence of running-related injuries per 1000 h of running in different types of runners: a systematic review and meta-analysis. Sports Med. 2015;45(7):1017–1026.
Lopes AD, Hespanhol Júnior LC, Yeung SS, Costa LO. What are the main running-related musculoskeletal injuries? A systematic review. Sports Med. 2012;42(10):891–905.
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