Sano Physiotherapy is a Run For All partner that offers a professional physiotherapy service, sports massage and sports injury rehabilitation throughout clinics in Yorkshire, Teesside, the North East and the Midlands - Sano physiotherapist Lucinda Burrough has some tips and advice to help you avoid injury in 2019.
“If you’re about to start training for your first run, or even if you’re a Run For All veteran it’s perfectly normal to think ‘where do I start’? I’ll tell you where – footwear! It’s not as easy as picking out a cool looking pair of trainers that seem like they’re probably running shoes and then hitting the roads. Fashion trainers are out I’m afraid, we see so many people with sore knees and hips due to incorrect shoes. They may look pretty but they don’t make your knees feel pretty! Supportive footwear is key to injury prevention. If you’re unsure, ask for some help in a specialist sports shop or pop into see one of our expert physiotherapists for some advice.”
“Some general running advice for a beginner would be to build up to running three times per week for around 30 minutes. If you’re completely new to running, start by walking or jogging and gradually build in more running until you can eventually do it all in one go – but don’t rush it! Not only will you risk injuring yourself, but it’s important not to put yourself off by making things too hard too soon. Running should be something you enjoy, not a painful punishing ordeal. People often overdo things and don’t have adequate rest days either. If you’re a complete novice, you may need two days rest between each run, that’s totally fine! Your body is pretty good at adapting and you’ll soon notice your body starts to recover more quickly. All of this advice works for a more experienced runner, you really do have to listen to your body. This is especially the case if you are building in interval training or a longer run. They are brilliant ways to get fit but make sure you gradually build things up.”
“If you want to get better at running, just run right? That seems sensible, but here’s the important part. One thing that many people don’t consider is how strong their muscles are. Sometimes it’s not quite as easy as putting on the running trainers and going for it. If you’ve set yourself 12-14 weeks training, then I suggest you also add in some hip strengthening exercises to ensure your glutes (that’s your buttocks) are strong and can offer stability to your knees when running. Hip strengthening is particularly important for those of you who are either taking running up for the first time and/or sit at your desk all day. Sitting makes our glutes lazy, here are three simple exercises to wake your glutes up and kick-start them into action!”
Exercise 1 – Single-leg glute bridge
Targets your glute max and hamstrings as well as your core control.
Exercise 2 – Hip abduction
This is a very deceptive exercise targeting the very important glute medius muscle – it plays a huge roll in knee stability, so we need to make sure it is strong
Exercise 3 – Hip extension
This targets your “power house” glute max muscle!
It is very important to not only run, but to ensure that your body is conditioned enough to complete your runs and not be feeling the effects for days afterwards. A great way to condition your body in a low-impact way is, Pilates or Tai chi. We run both classes out of our Pudsey clinic – if you think this is something you might be interested in then head over to our website and you can book in for your first session, for FREE! Call us on 0113 2578594 or visit us at https://www.sanophysiotherapy.com/