So I thought it was time to offer sound advice for runners.
It’s under four weeks now until the Shrewsbury Half Marathon and we are well into the running season. Some of you may have already completed a 10k, a half marathon or marathon in 2014. Perhaps you are enjoying the parkrun 5k, which takes place in the Quarry, Shrewsbury and in other towns around the world every Saturday morning. I am currently training for the Shrewsbury Half this year, having ran it last year but I want to improve on my time and break the two hours mark.
My advice would be to build up slowly
Here at Shrewsbury Chiropractic Clinic we have seen a number of running injuries in the past few months. If you are new to running, it’s imperative that you build up slowly. Perhaps start with some run / walks. Distance isn’t important initially. Start at shorter distances and gradually increase your distance. Stick to a ROTA or TRAINING SCHEDULE, set yourself realistic weekly goals, and you’ll reduce the risk of a running injury and be more likely to reach your goal or target.
Your Recovery or REST DAYS are as equally important as your Training Days. Take the opportunity to ice any areas of soreness. Stretch all your muscles in your limbs and your spine, as you use your whole body when you run.
It’s also important you refuel your body, so get some good nutritional advice. I’m not a big fan of diets but you do need to consider the huge amounts of energy you are likely to expend. A well balanced diet makes sense to me and again there is plenty of professional advice out there.
Advice? Remember R.I.C.E.
If you have any kind of niggle, most of us are aware of RICE ( Rest, Ice, Compression, Elevation) particularly with acute injuries such as an ankle sprain or shin splints, but there are other types of injury associated with running. If you start to feel that niggle is persisting or becoming more of a pain, then do not hesitate in seeking professional advice.
GOOD SHOES- SOUND ADVICE
Invest in a decent pair of supportive trainers. Go to a shop which can provide sound advice for runners or talk to a professional. If your trainers are wearing heavily on the sole and you have ran more than 500 miles in them, replace them! Worn shoes lose their shock absorbing capability and this will put more stain on your body and increase the likelihood of injury.
And finally, if you have a niggle which isn’t going away, or may be getting worse, or you would like a Runners MOT, give us a call here at Shrewsbury Chiropractic Clinic on (01743) 231600. Good luck to you all and Happy Running!