With summer upon us, more people are running. Our goal is to help you run better and safer.
Start with good running shoes. Visit a specialty running store, where the staff can assist you in finding the one that offers the best support for your unique anatomy and biometrics. Don’t buy a shoe because it’s cheap or matches your favorite running gear. Running shoes should be replaced every 300-500 miles.
Avoid doing too much too soon. This is generally the greatest cause of running injuries. Your body needs time to adapt to any increases in mileage or speed. Muscles and joints need time to recover, so they can handle the increase. A good rule to follow is ten percent – increase your runs by no more than ten percent per week. For example, if you run ten miles the first week, increase it to eleven the second week, and twelve the third. However, if at any time, the increase is too much, slow the change to five percent.
Listen to your body! Most running injuries do not just appear. There are warning signs – soreness, aches, and pains. By ignoring these warning signs, you generally may compensate for the pain by changing your gait. This often creates new problems.
If you are unable to run, you can still remain fit by cross-training. Swimming and use of a stationary bike are great alternatives for running if you suffer from a variety of injuries, such as, runner’s knee, IT band syndrome, calf/achilles pain, plantar fasciitis, or shin splints.
As always, routine visits to a chiropractor also keep your body working at its optimum level.