Running – you either love it or hate it.
The number of people hitting the pavement during COVID increased substantially through 2020 and 2021, particularly in Melbourne when gyms were closed for long periods of time.
Due to this, we have seen an increase in the number of patients presenting to the clinic with running injuries.
Often, people have a set distance in mind that they would like to achieve, whether that be being able to run 1km non-stop, participate in a 5km or 10km fun run or attempt a half or full marathon. Whatever the distance, it is very important that you outline your goals and follow the SMART principle. Read more about this concept here.
The injuries that we see in runners are diverse and are usually mostly musculoskeletal related (bones, muscles, ligaments or tendons), or skin injuries. These can include:
- Blisters
- Corns and callus
- Plantar fasciitis
- Achilles tendinopathy
- Stress fractures
- Forefoot pathologies such as a Morton’s neuroma
- Calf tightness
- Knee pain
- Hip and lower back pain
So, before you start a running program, read out tips to make getting started a lot easier.
Top 6 Tips to Start a Running Program
Tip 1: The right shoes
This is generally a no-brainer when it comes to running, and most people can feel when they have run in the wrong shoes.
It is extremely important that you are wearing the right shoes for runners to help support you from the ground up.
It can be overwhelming when choosing the right running shoe for you, especially if you have never invested in a really good pair.
Here at Watsonia Podiatry, we can assess your feet to identify the best pair of shoes for your feet. This will be based on your gait (walking pattern), your foot type and whether or not you require orthotics.
Not all running shoes will be able to accommodate an orthotic or insole, therefore it is important to come and see us before buying your new running shoes to make sure that you are buying the right pair!
You can learn more about picking the right footwear here.
Tip 2: The right socks
Socks can often make or break a run.
Socks that are too thick or thin, have prominent seams or are too low at the heel can cause pain and discomfort during your run!
It is sometimes a case of trial and error when finding the right socks for you, however most sporting stores will have a range of running socks available.
Natural fibre socks such as bamboo socks are also ideal as they allow your feet to breathe a lot easier, reducing the risk of developing a tinea infection.
It is also important to avoid running in socks which have holes in them, as this exposes your skin to friction and pressure forces, often resulting in blisters.
Tip 3: Start with running for time rather than distance
If you have a particular distance in mind, it can be quite deflating when you are not able to achieve it initially.
Most people will begin running as far as they can and then stopping, however interval training has been shown to increase speed and distance more effectively rather than just pure endurance training.
Running for a certain amount of time to begin with will help to build your cardiovascular fitness and confidence.
Over time, you can increase your running time, which will ultimately increase your running distance! Small increases in your running time each week will also help to reduce your risk of injury.
Tip 4: Follow the 10% rule
The 10% rule is a concept widely used in the sporting and exercise world.
It suggests that you should not increase your workload by more than 10% each week to help to reduce your chance of injury and optimise your training outcomes.
In regards to exercise, the saying of ‘too much, too fast’ is especially true. If you apply excessive force to something and it is not able to withstand that load, it will eventually break down.
The same can be said for the body! If you ask too much of it, you are likely to experience injury, fatigue or even suffer from burnout.
Small increments each week will help to build strength and endurance and allow you to reach your running goals safely.
Tip 5: Cross training for strength and endurance
Using other training means other than just running alone will help to build you strength and endurance.
Running recruits a large number of muscle groups and there is a large amount of force placed on the body.
Studies have shown that when running, a force of approximately 3-4 times your body weight is applied! That is a huge amount of force, particularly when you are just starting your running journey.
Therefore, it is important that you help to reduce the shock of this on your body and ensure that it is strong enough to withstand these loads.
Cross training can take many forms, from swimming, cycling, rowing or using the cross trainer to help build your endurance, to strength training, pump classes and pilates to help to build your strength.
Engaging in a few different types of training modalities will greatly increase your ability to reach your running goals, as you are adopting a more ‘holistic’ training approach.
That is, you are making sure your body is protected on as many fronts as possible and you are essentially covering all bases.
Tip 6: Book in with us for an assessment at the first sign of pain or discomfort
It is extremely important that at the first sight of a niggle or pain, you book an appointment for an assessment. Delayed treatment and intervention can result in further injury and delay your return to running.
Here at Watsonia Podiatry, we have the Zebris treadmill on site which allows us to assess your running gait.
We are able to film you running and highlight any areas that require intervention. The treadmill itself is also fitted with force plates on the treadmill belt, which helps us to see exactly where the pressure and force is moving through your feet.
These assessments can also highlight any potential future problems and enable us to address them sooner rather than later. We have professional relationships with multiple other health professionals in the area who are also able to assist with this.
