Running is one of the most popular exercises in the world. It requires little equipment, costs little (a good pair of running shoes),and can be done almost anywhere. It is suitable for all ages and fitness levels, and you can go for a leisurely jog around the block, a long-distance run, or anything in between.
Numerous health benefits include improved cardiovascular fitness, immunity, and brain health, weight management, increased muscle strength and endurance, reduced stress, and improved mood. The release of endorphins, also known as the “feel-good” hormones, can decrease anxiety. Running can be a very social activity, as you can run with friends, join a running club, and participate in marathons and races.
Have you always wanted to run? We asked Ron O’Hare, Physiotherapist and Athletics Canada Olympic Therapy Lead, to share his expertise on starting a running program and what to know! Please see his 10 Running Tips.
- Do what you enjoy, as you will likely continue the activity.
- Take your time to figure out what distance you would like to run. Some people are built for power, some for speed, and some for endurance (longer distances).
- Start with less effort. Be aware of running too much or too fast over a short period. Spread the workload over a week. For example, you may want to run a little every other day.
- Consider your age and fitness level. Have you been active or inactive? If youare starting to be active, start with walking. Remember, there are considerable benefits to walking.
- Consider your feet. Wear good running shoes and be aware of shoe trends. If you are serious about running, Ron recommends having a gait analysis with a Physiotherapist.
- Develop a program and process. Start with a warm-up, such as a short walk. You may want to start with a “walk-run” where you run a minute and walk a minute and progress to running 5 minutes and walking 1 minute, then 10 minutes of running and 1 minute of walking.
- Be accountable: It takes time to develop a new habit, and you want running to become a regular part of your life. Consider joining a running group or having a running partner.
- Set goals. It is helpful to consider SMART running goals: Specific (when and where), Measurable (how far), Achievable (starting at the right level), Realistic (fits in your life), and Time (i.e., when do you want to run 5 Kms).
- Develop consistency: Keeping to your SMART goals will help you develop consistency and make running a part of your life.
- When to see a Physiotherapist. If you have recurring pain in an area or experience significant pain, see your Physiotherapist. They can help determine what is causing the pain and then set up a treatment plan and or running schedule with you. They can be your health partner and keep you on the road of running!
Thank you to Ron for sharing his expertise and knowledge on running. All the best, Ron, at the Olympics this summer!
Do you have osteoporosis or osteopenia? Our popular Level 1 Osteo-Circuit Exercise Class is starting on May 6th with Bonny and Stephanie. If you have questions about this 4-week small group class please call Bonny at 905.731.1991 or email her at bonny@promotionphysiotherapy.com.