How to Improve your Running: Part 1
Are you a runner and found that you feel like you struggle to run further, faster or longer?
Do you suffer from injuries that constantly keep you away from your running?
We know all about this at Complete Podiatry.
Every day we see runners struggling to overcome injury or finding they are not performing as well as they want to.
So, here are our top tips to help you run stronger and longer while minimising your risk of injury.
1. Know Your Why
Why do you want to run?
Is running your key to physical fitness, better mental health, a happier healthy life?
Get clear on why YOU want to run, not anyone else.
Having a strong ‘why’ for your running will help you keep going when the run gets tough, and there will be days when it is really tough.
2. Set a Goal and Commit
It is very difficult to get out of the door some days especially when you are starting to run. Your muscles might be sore, the rain could be coming down hard, or you just aren’t feeling it that particular day.
If you have a goal set, something big and audacious, you will always be able to see that goal over the tops of the barriers that life will inevitably keep putting in front of you.
My personal mantra for when it all feels too hard and I want to stop is “Be Bothered”.
3. Dress Appropriately
Investing in some great running gear can really increase your enjoyment of running.
The right types of technical running clothes reduce odor, wick away sweat and keep you much more comfortable than that old cotton T-shirt that’s been sitting in your closet for far too long.
The right socks are vitally important as well.
Natural fiber socks will tend to absorb moisture and can cause an increase in friction and shear stress about your feet which may increase your risk of blister formation
There is a huge range of technical running socks these days containing bamboo, charcoal, silver fibers, individual toe pockets etc etc etc.
4. Start Slow
If you are just starting to run, or if you are getting back into running after an extended time away, make sure you start slow.
For new runners, try one of the Couch to 5km running apps freely available on iTunes and Google Play.
These apps will keep you from running too hard and to fast and will gradually build up your distance and time while your body slowly adapts to the new stresses your running is exposing it to.
For the experienced runner, coming back from an extended time away from running can be a dangerous time.
Your brain knows you can do the run and is telling you to ‘go for it’ but your body may have become deconditioned.
Starting back exactly where you left off with your running may cause you an injury start back in slowly with shorter times and distances.
5. Warm Up
Warming up for a run is something that needs to be done to ensure your body is ready to move and certainly helps to reduce your risk of injury.
Take some time before every run to do some active stretches and mobility work to get the blood flowing into the muscles so they are good to go!
6. Run With a Group or Friend
Running with a group can be a great social experience and, if you are all just starting out, can be a great motivator to keep going knowing you have the support of your running group behind you.
Runners love to help out other runners, so finding a more experienced runner to run with is a great way to learn some more tips, tricks and push yourself a little more.
Trying to keep pace with a fast friend can also be a great way to push your endurance and speed a little more as well.
Look out for part 2 of our top tips for running, coming soon!
At Complete Podiatry, we love working with runners so they can run faster, longer and stronger.
I'm so confident we can help you that I'd love to chat with you personally about running better, it's what I'm passionate about!
Contact us on 8330 0004 or send us a message on our website.
Yours in helping to build amazing lives from the feet up.
Director of Complete Podiatry