Runners Essentials

Running is can be a very good activity to start if you know the right way. If done wrongly it can lead you into many more musculoskeletal problems.

Before you start running it’s important you set up your base and make your body stronger.

So running essentials which you should ensure before you start running are as follows

1. Start Slow - follow 10 percent rule

Always start slow and a ten percent mileage increase every 3 to 4 weeks is ideal for running.

2. Fast Cadence

Cadence is number of steps taken per minute. Low cadence increases joint load and is associated with heel strike and overstriding. Instead switch to toe striking and faster cadence. This will in turn reduce load in the joints and prevent over striding as well.

3. Selection and of shoe

Wear shoes of correct size and avoid using worn out shoes.

4. Warm up and cool down

Warm up stretches - includes dynamic stretching and walking

Cool down - long static stretches for 20 - 30 seconds duration can be performed post run.

5. Lower body strengthening

You can start with twice a week strengthening program for lower body which includes and focus on large muscle groups of the leg like glutes, calves and quadriceps. This will inform help you in your running and developing a stronger base.

6. Cold therapy - please use the cold therapy post running on leg and back muscles to prevent soreness.

7. Core muscle strengthening - good core muscle strengthening is needed to prevent back injuries and back pain while running. Core exercise helps to maintain strong muscle endurance and helps you run longer without causing undue stress on joints.

8. Good hydration and nutrition - pre and post running make sure you are hydrated and also having a carbohydrate and protein rich diet. This helps to maintain muscle mass and give you enough energy for running.

Hope you like this post

Put your comments if you have any questions

Have a great run!