So you want to get into running but don't where to start?

Osteopaths always love to encourage patients into exercise. Whether you want to train for a running event or just add exercise into your week, here is some simple tips to get you started.

1- Start off small

Do not attempt to run 10km in your first run. Rather start off with a brisk walk, then run 1-2km and then return to a brisk walk. Slowly over then next month or two increase the duration OR speed. 

2- Get some good running shoes

If you are serious about running, I can not recommend enough that you get proper shoes fitted, that suit your feet. The best way to avoid shin splints is the correct footwear. These might not be cheap but they are far cheaper than regular treatments to relieve aches and pains related to incorrect footwear. 

3- Rest days

Allow yourself some rest days. Try running every 2nd or 3rd day. You can do walking, yoga or pilates on other days, but do allow some days of no training/exercise at all. Your muscles need to recover.

4- Stretch, stretch and stretch!

Invest in a good spiky ball and foam roller (we sell these in clinic). Whilst releasing those tight muscles might be painful, tight muscles make you more likely to injury yourself, so self care is very important.

5- Do it with a friend

To keep you on track and to motivate each other, have a running partner

6- Have a goal in mind

Use a running record calculator. It can also be a good motivator using the fitness app's to track your distance and progress. There are a variety of app's you can download, I like (for walking as running isn't personally my thing) the Map my run app. Keep an eye on upcoming running events that you might want to run.

7- Location

The road/footpath is a very hard surface, try a softer surface like grass. There a lot of local beaches, coastal tracks and bush tracks that are beautiful scenery too. 

8- Treat those niggles
The last thing you want is an injury! Treat those niggles before an injury occurs. Your osteopath will assess your whole body, gait and running technique to see what changes might be needed to get the most out of your running experience. Common aches and pains are: shin splints, knee pain, hip pain, bursitis, muscle strains, ligament sprains, lower back issues and tight shoulders. 

Book online to sort those aches and pains!