Hitting parks or pavements for a run is more than just a fitness thing – it’s a chance to take in the sights, sounds and smells of the great outdoors.
Many fitness fans already run at the gym, but running outside on differing terrains and uneven surfaces can bring extra benefit, but also extra stresses.
First time outdoor running on pavements and uneven surfaces can be tricky- it’s totally different from running on a treadmill where some of the stresses can be absorbed by the machine.
Remember to start slowly. Try a jog or a gentle run once a week and then build up the pace and number of sessions as your body gets used to training. Never run through pain- it’s your body’s way of saying there’s a problem. If you keep to these rules you’ll be able to increase your mileage easily.
Experienced runners increase their mileage slowly in preparation for big events - this gives your body time to adjust to the increases in distance.
Warming up before you start your run will get blood to the muscles and tendons you need to work- this helps with your endurance. A fast walk for 5 minutes and three 30 second stretches of the muscles you are going to use is all you need to do. Stretching for longer that 30 seconds has been found to lead to more injuries, as the tone in your muscles is reduced leaving them more vulnerable to sudden stresses.
Coming to an abrupt halt after a run is likely to leave you feeling sore afterwards and into the next day so warming down is essential too.
Whilst you run, your muscles swell up with the blood which brings nutrients and oxygen to your working muscles. When you stop, the blood and waste products remain in the muscles - the warm down process helps to flush these out and improves your recovery time.
Stretching after a run helps to decrease muscle soreness by promoting the flow of waste products away from the muscles. Ideally, reduce your speed and walk the final 5 minutes of the run, then stretch out the major muscle groups you have been using such as quads, calves and hamstrings.
Common running injuries include:
• Shin splints – this is the general term used to describe pain in the shins from several different origins. Reasons may include shin bone stress fractures or that the muscles at the front of the shin are painful and tight from repetitive stresses and strains.
• Hamstring pain – many hamstring pains occur as a result of lower back problems. Muscle strains tend to get better within a couple of weeks, so if a hamstring is painful after a fortnight, the problem may originate in the lower back.
• Back Pain – long distance runners often become stiff in the joints of the middle back and this will shunt stresses into the lower back. Loosening the mid back often both reduces your lower back pain and improves flexibility and comfort.
The good news is that these injuries can be treated by your physio, through a series of physio and massage therapy. At the Edinburgh Physiotherapy Centre and Glasgow Physio Centre, we diagnose the core of your problem and help you on the road to recovery.
Remember, the one minute mile will be a far off dream if you are injured and because of the stresses your body experiences with running, problems usually get worse if you ignore them. So get advice when you first have pain and get back on track quickly.
For comprehensive advice check out the ‘Self Help Painbuster TM’ section on The Physiotherapy Centre’s website http://http://www.edphysio.com/(Edinburgh) and http://www.edphysio.com/glasgow/ (Glasgow) where you will find the steps you need to take following injury.
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