The festive period has long finished, the chocolates and shortbread biscuits are all eaten (well done!) and the plan of New Year resolutions is a distance past, fear not. Start exercising today, but not too much or too quickly as injuries can occur.
Start exercising slowly
When you are not used to exercising the challenges of a sudden increase in the level of activity can lead to injury which ultimately can dampen our aspirations, put them on hold but often knocks them dead in their tracks.
Tips to help you exercise
- Should you start exercising and get a niggle or an injury as you increase your distance then it would be a good idea to get this checked out. We suggest that you speak to the professionals relating to the area of the body where you are having a problem. It is in your lower limb particularly your foot ankle or shin that it would be advantageous to come and see the team at Zest Podiatry for an MSK assessment. A quick check over can put your mind at ease or give you the information you need to manage or cure your discomfort.
- Start out slow. If you’re looking to start running easiest thing to do is to try a few brisk walks for 30 minutes or so each day for gradually increasing into a jog. Ramblers have a great website if you want to walk with others. If this is the first time you have taken up running would certainly advise you to do a little work on your core strength and stability which is very important when you are starting activity. Something like yoga, Pilates, or tai chi, can be a good start.
Footwear & hosiery
- Pick the right shoes for the right job. You are looking to start running decide which surfaces you’re going to run on. The majority of training shoes are designed for road running however should you live in the countryside be wanting to go across uneven surfaces something like a trail shoe may be more advantageous in giving you more grip and support. You can also use trail shoes on the road so there is any doubt and always choose for the most rugged surface you plan to run on.
- Ignore all the hype surrounding footwear. Shoes are important, don’t get me wrong, but sometimes we can get over focused upon brands, styles, and how much support the foot is likely to need. Don’t be taken into all of the gimmicks that are surrounding structures, motion control, anti-pronation, barefoot running style shoes. The bottom line is go to someone who knows what they’re doing and can give you impartial advice based on evidence. A good quality running shoe does not have to cost the earth and if you’re going to pick on one thing make it comfort, pick the shoe that feels the best.
- Never underestimate the power of a good pair of socks. Socks that we choose to run in are almost as important as the shoes. Poor quality socks can cause rubs and blisters and prevent you getting out and about. Would certainly recommend that you buy 3 to 4 pairs of decent running socks although this will be potentially quite expensive as they can been nearly £10 a pair they will be the best £10 you’ve ever spent if you progress further in your running.
If you find that you are just not progressing as you would like to perhaps it would be a good idea to get some professional advice and some high quality gait analysis (run3D) and see how you can improve.. It is our job to keep you on your feet. So why wait till it hurts.