Information on how to start running, when to take it easy, and tips from our very own Podiatrist Felicity!
For many, running is an enjoyable way to increase their cardio fitness, enjoy the fresh air, and can also be a way to socialise with other like-minded people. However, it can be hard to know where to start and how to maintain optimum running health. (Hopefully by the end of this blog knowing where to start will be easier!)
Getting started
If you are concerned about pre-existing medical conditions or injuries and running, then please seek advise from a medical professional in the first instance.
Get set, ready, go!
- It can help to plan routes, especially ones that are going to be okay to run in most weather conditions and that are traffic free.
- Run when it suits you, if we do things when we want to do them we are more likely to want to do them consistently. It can also help to put out your running things ready, so it does not feel like so much of a task getting ready to run!
- Start running slowly, it takes time to work up to longer, faster runs but its important not to go all out on the first run! Make sure to warm up and gradually raise your heart rate as you go.
- Walking is absolutely allowed; walking can be a good break for both new and experienced runners alike. If you don't feel like you need to walk, don't, but do not feel guilty about walking if you need to.
- Don't run everyday at first (your body may need time to rest and recover) and to build up to running. Feeling sore is normal and will usually spread evenly, but if the pain is very specific, more on one side or hurts when you move it, it could be a sign of injury and you should rest and seek medical advice.
Remember: A good warm up is just as important as a good cool down!
Information from: Running tips for beginners (runnersworld.com)
Looking after your feet - Tips from Felicity
Our Podiatrist Felicity shares some of her top tips for your feet while running!
Keep your toenails short (if you dislike cutting them, just file over them once a week) PLEASE never pick them as it causes ingrown toenails!
Do not pop blisters (if one does burst, clean with salt water and apply a little Savlon and a clean dry dressing - a gentle removal adhesive dressing).
Pre running - Felicity recommends rubbing a little Gehwol Footcream to the areas you think might blister.
Staying hydrated is also important. Dehydration can make your skin lose its elasticity, meaning it is less resilient to friction and will blister.
Replace trainers every 300-400 miles (don't worry - you do not have to cover this distance in one run!). It can help to track miles using an app, but if not your feet/body might start to ache which is a sure sign to replace those trainers!
To read Felicity's blog post in full for more top tips and links, please click the link below:
Sometimes, running can cause other issues that travel further up from the foot. Any back, knee or hip pain will need to be investigated by an Osteopath or Physiotherapist. They can assess, treat and advise on any injuries sustained during running or otherwise.
Should you have any questions or concerns about running, injuries or your feet please call us on 01865 200365 or visit our website www.raleighparkclinic.com for more information and booking.