Summer run, exercise done

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Hit the pavement this summer

Summer is not only the perfect time to get outside and hit the pavement; it’s also the best way to explore our beautiful country.

If you’re new to running or exercise, getting started can be a daunting task. Research suggests that beginner's injury rates are 30% to 60% higher than experienced runners, so it’s important to minimise the chance of injury. Luckily we have some tips for you!

1. Be running ready.

Running can be challenging on the body, especially the knees, ankles and feet. If you already have pain in these areas, consult a Physiotherapist before you hit the pavement.

2. Have the right get up.

Lightweight, breathable running clothes keep sweat away from your body and keep you comfortable when you run. Cotton sticks to your body as soon as you sweat, so Lycra and compression garments are better options.

3. Wear the right kicks.

Your retro trainers from 1984 may look the bomb, but they’re not for running. The right footwear support when running is crucial. Shops like Shoe Science or The Shoe Clinic will analyse your gait on a treadmill to find the most appropriate shoe for your running style - and with a 30 day trial and exchange option, you can’t go wrong.

4. Warm up and cool down.

Preparing your body for running with a warm up of a gentle jog and dynamic stretches for 5 to 10 minutes will help to give you a more comfortable run. Cooling down at the other end is equally as important so walk for a few minutes to lower your heart rate and add in some static stretches. 

5. Pace yourself.

When starting out, pick a running speed that you are able to maintain and chat at the same time. It may feel too slow to start – but as you increase your fitness, you can pick up the pace.

6. Build up slowly.

Take a ‘slow is go’ approach to your pace, distance, terrain and hills. And when you do add in anything additional, apply the 10% rule. This means increasing your weekly mileage by no more than 10% so that you don’t do too much, too soon.

7. Variety is the spice of runs.

Running the same route can get boring and you may lose interest if you do the same thing every time.  To add variety, do an off-road run or head to the countryside. Mix up your running surfaces too as its helps to reduce your likelihood of an injury through the repetitive nature of pounding the pavement.

8. Listen to your body.

While aches and pains are common when you start running, they should settle quickly. If you are experiencing persistent pain or swelling, get it checked out by one of our world class Physios.

Click below to make an appointment or call 09 216 7799 to discuss how The Urban Physio can support your wellness for an urban lifestyle.