Spring is finally here! The weather is getting warmer, the days are getting longer, and the last signs of winter are nearly gone. If you are considering getting back or getting into running, here are a few tips to help ease the transition, while avoiding injury, too.
Choose a Running Program or Start Slowly
Don’t overdo it! Start with 5-10 minutes of jogging or light running and progress training volume (running distance, intensity and frequency) slowly as your body gets accustomed to it.
Warm Up and Cool Down
No skipping warm ups! Walking, light hopping in place (or jumping rope) and dynamic stretches are great ways to prepare your body for running. Static stretches and foam rolling are easy ways to cool down and crucial in regards to injury prevention and recovery.
Choosing the Right Footwear
No 2 year old worn-out running sneakers! Proper running shoes allow you to run with better technique and reduce your risk for injury. Get fitted at your local running store or get a recommendation from a physical therapist or running coach.
Mix Up Your Training
Don’t forget to change up your fitness regimen! Cycling, swimming, and lifting weights are all good alternatives to running every day, and each will help increase your overall level of fitness. They’ll also build strength while giving your body a break from the high-impact workout that running provides.
Check back in June on ways to manage common running injuries! Resilience Physical Therapy and Wellness, 413-789-0752, resilienceptwellness.com.
Dr. Dan Griffin founded Resilience Physical Therapy and Wellness in 2019 to bring greater awareness to the many aspects of wellness and provide quality 1-on-1 physical therapy care. Dan and the Resilience team specialize in the active population and have been able to successfully diagnose and treat runners from all over Western MA.
