It’s that time of year! The sun is beginning to shine (sort of) and beautiful spring weather awaits us. For all you committed runners that were out there all winter, kudos to you! For the rest of us, we need to be kind and gentle to our bodies this spring.
Launching yourself out onto the pavement after a sedentary winter is a sure fire way to injure yourself. This article is a back to basics! It’s a de-thaw of the common sense that has been frozen away in the back of your brain.
Always warm-up before you run! A good warm-up dilates your blood vessels to ensure that your muscle are going to receive sufficient oxygen when activity begins. It will also increase the temperature of the muscle for optimal flexibility reducing chances of injury. Your heart will appreciate it as well. Raising the heart rate gradually will minimize the stress on the heart when activity intensifies. Our heart doesn’t like going from zero to hero!
Cooling down is just as important. Stopping rapidly can cause your heart rate and blood pressure to drop drastically leading to light-headedness.
As runners we have to look out for each other, so I will remind everyone out there of the cardinal tips for safe running.
Here is your check list:
- Does someone know I am out running and are they aware of my route?
- Am I visible? Wear white or bright clothing that have reflective pieces it.
- If its dusk or dark, do I have a running buddy? Safety is in numbers.
- Do I have identification on me?
- Do I have my health card on me?
- Do I have my cell phone on me?
- Is my music turned down so I can hear whats going on in my surroundings?
- Do I have some cash or an ATM card with me?
- Do I have my ICE card? (a piece of paper with contact “in case of emergency” info on it will do)
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Wearing the wrong shoes is the number one cause of
running injuries. Please contact a pedorthist to help
you find the best shoe for your foot and running style.
email@pedorthicsinmotion.com
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Lastly, and in my opinion MOST importantly, get properly fitted for the correct shoe before you start running this year. Grabbing your old circa 1987 tennis shoes from the back of your closet is not going to cut it! Running shoes are very specific and need to be matched to your foot type and running style. Training in the wrong shoes is one of the most common causes of running injuries.
Stay tuned, I am going to post some guidelines later this week to help you understand which shoes are better for you, although I do recommend leaving it up to the professionals. It is your health we are talking about after all!
Contact your local pedorthist to help you find which shoe is best for you.
If you would like someone to come to you and assess your running gait with video analysis and than properly match you to your future sneakers, contact Pedorthics in Motion. A unique mobile foot care specialist.
www.pedorthicsinmotion.com
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