With many individuals looking to outdoor opportunities for recreation and exercise as a way to still maintain their activity level outside of a gym, running may be on your list of goals for the first time this fall.
Whether it is conquering a trip around the neighborhood, achieving a particular distance or sustaining a desired time, the beginning steps into this accessible sport can pose unique challenges. For many soon-to-be runners, getting out of the door and building into a sustainable program can be the first and highest hurdles to overcome.
A large benefit to trialing running as a new form of exercise is that it is quite minimal in equipment needs. With that being said, a good pair of running shoes can be vital in improving running enjoyment as well as the initial progression of weekly miles. Foot mechanics as well as how you run can be large determinants in what type of shoe may help you reach your full potential. Once you begin, incremental and gradual progression of running distance or time is an important factor in maintaining an injury free transition into your new hobby. Increasing weekly mileage (or time if that is your decided measure) by 10% for the following week is generally accepted as a safe and easy to follow way to build endurance. Having a strong understanding of the signals that your body is telling you regarding pain or other irritations when beginning a new activity is essential.
You may experience muscular soreness as a result of new challenges imposed on your body, but persisting or debilitating pains may be signals of tissue injury. The physical therapy team at FYZICAL Therapy & Balance Center can be an outlet for questions regarding initiation of this great activity, help to plan an effective program towards what you would like to achieve as a runner, or aide in recovery if injury slows your efforts. Let us help keep you on your feet.
Jeremiah Johnson, PT, DPT, ATC
FYZICAL Westminster Team
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