6 Podiatry Tips to Running Pain Free
Podiatrists from Canberra's The Running Clinic provide tips to keep your feet in check for running!
1.WARM UP/DOWN - STRETCH
Pre-running stretching and warm-up is vital to prevent injury, reduce pain and enhance your performance. Make sure you stretch gradually as if stretched too quickly, the muscles may contract, which will increase tension. Stretch slowly and hold the stretch for 30-40 seconds. Avoid stretching to the point of pain or discomfort. By building stretching into a normal routine, following a warmup, before and after running you’ll see pain improvement and running gains.
2.BUILDING LOAD/INCREMENTS (The 10% Rule)
When considering the risk of injury and pain, an understanding of the relationship between training load and your body’s capacity to manage load is needed. Starting on a low training load and building your base will minimise the risk of injury. This can be achieved by reducing distance, duration or speed. An effective program should aim to progress gradually by approximately 10% (no more) per training block, however, tailoring to individual requirements is necessary.
Wearing adequate footwear is one of the most important considerations when starting to run. Considering surfaces, inclination, duration, speed and biomechanics is essential. Wearing adequate footwear will greatly reduce your risk of injury, pain and support feet
during the high impact activity of running. Speaking with a professional and having footwear properly fitted is essential to make sure your shoes minimise the risk of injury and improve your performance.
The definition of specificity when applied to running training, means the training you take on should be relevant and appropriate to the event you are training for. The most effective training mimics the event for which you’re training. If you want to run a distance event at a high pace, you need to do some running at that pace. If your event includes hills, you will need to run some hill climbs. Similarly, if your race includes downhill running, you will need practice this to minimise energy wastage and injury risk.
Don’t just run!! Runners who only run are prone to injury. Including cross training and weight training to improve deficiencies and strengths can effectively prevent injury and improve performance. Lower impact training such as Pilates, yoga, swimming and riding can build supporting muscles and reduce load at primary muscles.
Without a proper assessment, starting a running program can result in pain and injury. Assessment of running gait, muscle strength/weakness and injury prevention is essential for beginners and advanced runners alike. Having an adequate understanding of weaknesses and strengths in your running can provide a template to develop a program to improve results and limit risk of injury. The Canberra Running Clinic, Powered by The Walking Clinic, offers a comprehensive running, gait, biomechanical, flexibility and strength assessment to give you the best chance to improve performance and prevent injury.