Have you recently started running or am wanting to increase your distance or pace?
Have you thought about running but am too afraid of injury or pain?
Our Osteopath Dr Nicola is a frequent runner who has a few tips to share:
Breathing – assure that when you’re running, your shoulders are relaxed and you’re taking in breaths consistently. In through the nose, out through the mouth. Don’t hold your breath and remember to drop your shoulders
Small goals – even if it’s 30 seconds on, 30 seconds off, it’s amazing how much easier it gets with every effort over time. Set a 12 week gradual increase plan or follow a program – couch to 5km is a great app to start you off
Good footwear – invest in some supportive shoes, your feet need to be comfortable and good footwear can help prevents injuries and makes the run a lot more enjoyable!
Track your runs – (strava, run keeper) as these help immensely with motivation. Seeing your progress is very uplifting
Warm up and activations – I always do an active warm up of squats, glute kick backs, hip circles and lower back twists. 5 quick, low sumo squats help open up the inner thighs and activate the glutes.
The first five minutes is always the hardest, KEEP GOING!!!
Cool down and stretches – I always walk afterwards to cool down and then stretch my hip flexors, calves, glutes and outer hips. I then always stretch out my chest with a towel to open up my upper back and shoulders.
If you would like any more information or require a running assessment, speak with your Osteopath at your next appointment.
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If you would like to make an appointment with Dr Nicola,
you can find out more about her here. She is an experienced sports osteopath in Melbourne. You can also book an appointment online here.
Alternatively, you can contact the clinic on 03 9908 2844.