5 more things you might not know about running.

Author: Emma McGuire, Physiotherapist, Arana Hills Physiotherapy

1.   Don’t get stuck in a running rut

Try not to do the same 3km loop at the same pace every single time you go running. Try to mix it up a bit with different distances, speeds, intervals (walk/jog, jog/run) and hill running.  You will get a lot more benefit out of this style of training, plus you won’t get bored so easily!

2. Running posture is important
When you run, keep your gaze in front of you rather than down at your feet. Your shoulders should stay relaxed and down away from your ears. Your arms will swing backwards and forwards, not across your body. Your back will stay relatively upright with only a slight forward lean. For distance running, your strides should be short with a quick turnover. You should strike the ground somewhere around the middle of your foot with quiet and springy steps!

3. You are only running against your self
You should not compare your time, speed or distance with anyone other than yourself. Keep a record of your PB’s for your own personal use, but do not expect to run your fastest time every time you run. It helps to include runs of different speeds into your training.

4. You are allowed to walk!
Walking on a run is not cheating. Don’t feel like you need to run the whole way, especially if you are new to running.  Including some walk / run intervals into your training regime will assist you to safely improve your running.

5. You will not get a “stitch” from drinking too much water
A “stitch” feeling is usually from breathing incorrectly. You will not get a stitch from drinking water, so if you are running for more than 30 minutes make sure you are staying hydrated!

5 things you may not know about running.

Author: Emma McGuire. Physio, Arana Hills Physiotherapy.

1. Your old shoes may be causing you small injuries. Replace your shoes when they need replacing.
You may begin to develop niggling problems like foot, calf, or shin pain as your shoes stop providing you with the support you need. Unfortunately there is no set formula for when you should replace your shoes. Your shoes will wear out at different rates depending on things like your build, training load and running style. When they stop supporting you demote them to ‘yard clean up’ shoes and get a new pair for training.

2. Listen to your pain; it’s trying to tell you something.
<em “mso-bidi-font-style:=”” normal”=””>‘Pain’ is your brain suggesting that something is not right and is generally a good warning sign that you need to pay attention to your body – we pull our hand away from a hot surface because our brain says ‘ow, stop that!’. Your brain may be sending you a similar message after an uncomfortable run.  It is okay to have a couple of days off running to give your body a rest. If pain is persisting, see your physio for an assessment.  Remember that the saying “no pain, no gain” does not always apply!

3. Cross training will improve your running.
Running exclusively may be stopping you achieving a faster or longer run. You may like to include some other activities such as cycling, swimming, strength training, pilates or yoga to your week.  There are benefits from increasing your cardiovascular fitness, muscle strength, and flexibility that will notably improve your running!

4. Warm up before you run
Your warm up might simply be a 5 minute brisk walk or light jog, but it is very important to prevent injury and to get the best out of your work out. You can also do some other “dynamic” warm up exercises such as skipping, high knees, butt kicks, side shuffle… you get the idea.

5. Allow time to work on flexibility
Holding your muscles in a stretch position is not encouraged pre-run, but is great to do afterwards. Allow yourself a couple of days a week when you work through the major muscle groups in your legs, hips and lower back.  You should hold your stretches for 20-30 seconds and do each stretch 2-3 times.  Flexibility will not only prevent injuries, but also allow for a stronger and more efficient running style. Check out a yoga class or some yoga videos on YouTube for some stretching ideas.