When you begin your running regime, be sure that you do not start out by wearing old or the wrong type of running shoes. And, make sure that your shoes are running shoes - not cross trainers, tennis shoes or walking shoes for that matter. Wearing the wrong shoes can lead to injuries while you are running.
Go to a running specialty shop, where knowledgeable salespeople can evaluate your running style and foot type. When they determine whether you’re an over-pronator, under-pronator, or neutral runner, they’ll make shoe recommendations for you.
Once you get the right pair of running shoes, make sure you replace them every 300-350 miles, because the loss of cushioning can lead to injuries. About halfway through the life of your shoes, you might want to buy another pair to rotate into your runs. Your running shoes will last longer when you allow them to decompress and dry out between workouts.
Also, having a fresh pair of running shoes as a reference will help you notice when your old ones are ready to be replaced.
Make sure you warm up and cool down before and after each of your runs. This is another way to reduce any type of injury.
Check out week 3‘s blog on running for beginner. It will give you a step by step procedure on how to warm up and cool down safely.
Listen To Your Body
While you are running and parts of your body are telling you that they are sore - please do not run through the discomfort! Make sure you listen to your body telling you what is causing the discomfort.
For example, if you shins are sore, find out when they hurt most. Is it at the be beginning of your run? Is it when you have been walking for a while? Is it 2 minutes into your run? By gathering this information, you will have a precise explanation to be able to give to your physiotherapist.
Once you have listened to your body and worked on when the pain is caused, I highly recommend that you visit a reputable physiotherapist to assist with reducing your pain and to minimize any injuries.
So that is it for this week, let’s make it a no injury week! Happy running!