Tips for new and experienced Runners
There is always something new to learn, whether you’re an experienced runner or brand-new to the road. Training safely and engaging in physical activities like running are top priorities for physical therapists. In this blog we will cover a few running suggestions from the physical therapists here at Allied Health Solutions, whether you want to speed up your race time or simply avoid an injury.
1. Work on strengthening
Our Physical Therapists assert that 100% of the time, injuries cannot be completely avoided. However, by strengthening, you can decrease chances of injury by a substantial amount. Additionally by performing strengthening exercises in core muscles used for running you can confirm that the lower leg’s biomechanics are functioning properly. Proper functioning indicates that the muscles can provide the necessary support and that the proper alignment and shape are taking place which overall work to prevent chances of injuries.
2. Listen to your body
Our bodies know better than us, even if you don’t think you’re hurt. Our physical therapists unanimously advise being checked out if your discomfort is severe enough to prevent you from jogging. There is never a bad time to get physical therapy or other pain relief. It’s actually best to catch it early rather than later due to potential complications that may arise.
3. Do not overtrain
When you first embark on your running journey or even while you’re conditioning for a race it is easy to overtrain since you are filled with immense amounts of motivation however this is something you must always make sure is in check. One can easily overtrain which increases the chances of injury. It is also important to educate yourself, seek advice from a healthcare expert if you start to notice a persistent ache or a pain that intensifies to a significant degree.
Furthermore, if the discomfort persists or perhaps gets worse, it’s crucial to pay attention to your body and take a break, slow down, reduce your intensity, or get assistance.
4. Stay Hydrated
When you sweat, you lose electrolytes (minerals in your body), and when you lose too much it can impair your performance in muscular function and even your cognitive function. Focus on replenishing sodium and potassium as well as calcium and magnesium to compensate for losses. One way to do this is to drink water and eat foods rich in these minerals. Sports drinks may come in handy to help replenish lost electrolytes but if you consume energy drinks consistently make sure the sugar content isn’t too high.
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