Run Into Summer!
With winter coming to a close and fun run season officially upon us (anyone else feeling the aftermath of the City to Surf yesterday?), young and old, will pick up their running shoes and start preparing for the summer season. Before you dust off those old running shoes and tie up those laces here are a few things to think about to ensure you’re run ready and ready to achieve those fitness goals safely, pain and injury free.
1. Start Slow- the biggest mistake you can make is trying to do too much too soon! The biggest issue we as Podiatrists see walking – well hobbling into our clinic is overuse and acute injuries. These types of injuries are far more likely to occur if you do not have a running program to gradually build your kilometres.
2. Injury management plan – consider those old niggling injuries! An important step in injury prevention is including a stretching/strengthening program to manage previous injuries as well as prevent others occurring. Ensure that your stretching routine covers your hamstrings, quads, calves and groin.
3. Gait assessment – a thorough lower limb assessment of your walking and running biomechanics. Using Zebris Force Distribution Treadmill as part of our gait analysis technology we are able to assess how your lower limb functions in the different phases of gait. This is able to assist us in prescribing the appropriate footwear, orthotics and stretching program.
4. Footwear – Make sure the shoes fit correctly! Running causes your ankles and knees to have to absorb enormous amounts of shock and pressure with every stride. Footwear that supports and adapts to your unique running pattern is a must. We will be able to assist and recommend the appropriate footwear for your running style to get you up and running in no time.
Huge congratulations to all our Forest Podiatry patients who completed the 14km City to Surf Fun Run yesterday! I hope you have all rested, done your stretches and are now preparing for your next big run. And for everyone who has been putting off starting that summer exercise program – you’re never to old to start! My 79-year-old Pop completed the City to Surf in 216 minutes that’s less than10 minutes per kilometre!
If you’re looking for even more motivation join podiatrist Sophia Hennessy and sign up for the Cancer Council 7 Bridges Fun Run and get training today!