The snow is finally melting, days are getting longer, and weather is getting warmer. With this, you may be getting anxious to get out of the gym and start taking your exercise routine outside, especially when it comes to your cardiovascular exercise. While running provides numerous benefits for cardiovascular training, weight control, and mood improvement, there are also plenty of ways where running can lead to long term problems like lower back pain and osteoarthritis. As the seasons change, now is a good time to think about altering some of your running habits to reduce injury and keep you active all summer long. Read these tips to help you prevent injuries and enjoy running as exercise for years to come:
Swapping out the treadmill One of the biggest changes people make when spring arrives is reducing time on the treadmill or elliptical and opting for running paths, parks, and beaches. Most treadmills are equipped with internal shock-absorbers that dramatically reduce the amount of impact experienced by your ankles, knees, hips, and back. To make the transition easier to running outside, it is best to run on softer surfaces like grass or sand as opposed to concrete or hard-packed trails whenever possible. If you're staying inside, opt for the elliptical instead of the treadmill for the same impact-reducing benefits. Additionally, the more consistent the surface (think a flat, well maintained field vs a rocky, mountainous trail), the less likely you are to experience acute injuries (twists, sprains, etc) to your knees and ankles.
Watch your form! An emerging area of interest for injury reduction is running form, specifically the way a person's foot makes contact with the ground when running. Most people tend to strike the ground heel-first with a nearly locked knee while the preferred method is with a slightly bent knee and the foot making contact at the toes and balls of the feet. Not only does heel striking increase the amount of impact force going through your ankles, knees, and hips, but it also dramatically decreases running efficiency. A simple internet search can provide multiple resources for how to improve your foot-strike technique--follow this link ( http://youtu.be/XrOgDCZ4GUo ) will provide more detail on the differences in foot-strike techniques.
Get the right shoes. The final way to reduce the long-term wear-and-tear from running is also the most expensive: shoes. While it may hurt your wallet to hear this, it is imperative to purchase new running shoes every 3-6 months or else it will be your back, knees and ankles that pay the price. Over time, the materials in the soles of your shoes break down at the microscopic level and their shock-absorbing qualities are greatly diminished so that force is then transferred to the joints of your lower body. The more you run, the more frequently you should change your shoes. One way to extend the life of your shoes is to minimize their use to only running. As they begin to wear out, switch them out for a new pair but use the old shoes for lower-stress activities like everyday wear, doing chores, or running errands.
There has been a lot of debate between barefoot running, "minimalist" shoes, and traditional running shoes. The one area of agreement amongst experts is that if you choose to wear minimalist shoes or run barefoot, it is imperative to use a forefoot-striking technique as these options provide little to no shock-absorption under the heel like their traditional counterparts. Additionally, if you're actively recovering from an acute injury to the lower leg, it is highly recommended to use more supportive shoes and braces to help reduce the risk of re-injury.
Running is a great way to burn calories while relieving stress. Pop in your headphones and let the cares of the day melt away as you run! Thanks for reading!
Visit our website at http://www.milehighfitness.com for more information about fitness classes, personal training, and a link to our blog, Fitness Matters!
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