Jogging or running is a popular cardiovascular exercise because it doesn’t take expensive equipment to set up and you can run any time that suits your schedule. Running can help build strong bones, increase cardiovascular fitness and help maintain a healthy weight. However, we all know a friend or family member who experienced a running related injury. Most often these injuries are preventable, whether you are a recreational runner or you’re preparing for your next marathon, here are 3 simple tips you can add to your running workout to get better results!
Cadence: This is a common term we hear in the running world. Cadence is the total number of steps you take per minute. Many professional runners have an average cadence of 170-190 steps per minute. A runner with a slower cadence of 140-160 steps per minute is often associated with running injuries.
The aim is to speed up your cadence so you place less load on the body when you run. A 5-10% increase of cadence can already place a lot less load on your joints! This is a great technique to get rid of those pesky runner knee pain.
Gradual running program: Imagine this scenario, you are new to running and bought your new pair of running shoes. You are motivated to step out the door and run a high mileage. I applaud the enthusiasm but patience is key for new runners.
A general guideline for someone who is new to running is that they should give themselves at least 8 weeks to build up a 5km run. You should slowly increase a maximum of 1km each week. If you push yourself without any prior experience then you are at a higher risk of sustaining a running related injury. During this gradual build up period, beginners should avoid consecutive workout days, 1-2 days of rest is needed to let the body heal and adjust to the new running routine.
Footwear: There are a large variety of running shoes available on the market, choosing the appropriate running shoe for you can be a difficult task. There is no one pair of shoes that is right for the runner. You should decide based on comfort.
Ask yourself, am I able to consistently run with these shoes? Do these shoes feel snug especially in the toe box area? Is it lightweight or does it feel heavy? However, running form is more important than footwear in reducing running related injuries. You should place more emphasis on training your running form than buying the latest running shoe on the market. A Myphysio physiotherapist will be able to assess your running form and give you strategies to improve your running technique.
Do you want to increase your running efficiency? Do you want to stop having knee pain when running? Do you want to beat your personal best record in your runs?
Book an appointment with a Myphysio physiotherapist for a coaching program. The physiotherapist will look at the biomechanics of how you run and address any underlying issues. You will be taught running specific exercises to strengthen your muscles and increase your performance.
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