1. Running Shoes
If you are going to run often you should buy a good pair of running shoes. The impact forces caused by regular running is the root of many injuries – so make the investment sooner rather than later. Firstly identify what type of foot arch you have as this will determine the amount of support you’ll need in a running shoe. Keep the following tips in mind as you make your selection and after you make your purchase:
• Always try both shoes.
• At the store, run up & down several times as this is the only way to experience what running will feel like while wearing those shoes.
• Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. Make sure that nothing pinches and that you like the feel of the shoe & your stride.
• Your first run with your new shoes should be an easier run, e.g. 3-4 km will be a sufficient run to test them out.
• Keep your runs short & easy for at least first 50km spent in the shoe.
• Don’t ever wear a brand new shoe in a marathon.
2. The Walk/Run Method
The best way to start running is to follow a walk/run programme which work combining walk periods with your running. For example, you would run for 1 minute, walk for 2 minutes and repeat 8 times for your first workout. During an 8 week program you improve stamina by increasing the periods of running until you can run for 30 minutes non-stop. The walk/run method has been around for a while and ideal for the novice runner.
3. Warm Ups and Warm Downs
A perfect way to warm up for a run is a 5 minute walk. This improves flexibility and you are less likely to pull something because your muscles are already warmed up. When you finish your workout arm down by doing a 5 minute walk, don’t just stop. This helps your muscles to recover properly and reducing soreness.
4. Run On Soft Surfaces
Explore area around you for good places to run. Ideally look for soft surfaces such as dirt tracks, grass and woodland. This will largely reduce the impact running has on your body by cushioning your feet every time they hit the ground. I find the canals are a good option – the scenery is relaxing, made up of water, trees and wildlife; and the tracks are soft and very flat.
This was helpful, thank you!
Could you please (if it suits you) update a blog for the amateur runner suffering vasculitis neuropathy or any disorders!
Me being a patient of this and also a runner, research alot that how I should be running, and I end up finding nothing.. So it would be great if you could publish something on that too..
Thanks,
Vaidehi
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