As we see ourselves (or those in Auckland) falling into another dreaded lockdown, we notice a sudden spike in people out on the roads in order to keep fit. But like most things, when we haven’t done it in a while, the body tends to disagree. We pull up achey, stiff and usually grumpy with ourselves that we put our body through this torture. Yes, running is a great way to keep fit and healthy but like a lot of things, if we don’t prepare well, then we’re likely to fail in some respect. Priming the body prior to a run (or physical activity in general) is just as important as studying before that big exam. So, if you’re one of those battlers looking to keep moving during lockdowns, then our Mt Eden Physiotherapy clinic have got a few (very simple) tricks to get you going before hitting the pavement.
Also known as the dreaded “stretch” by most, but if done well, it doesn’t have to take long and is vital in reducing stiffness and minimising risk of injury. Below are just a few options for key areas to target. Yes, there are plenty of other options available – these are just to get you started.
Once we have mobilised our body to move more freely, it is important to progress to activation. The simple task of switching your muscle on prior to exercise. These are again basic, brief exercises to prime key muscle groups that will be utilised during running.
You’ve primed your body and ready to run but the risk of injury doesn’t suddenly just disappear because we’ve done the above. Making sure you spend the first 3-4 minutes of running at a slower pace to ease the body in. As you feel more comfortable, gradually increase this intensity. We don’t want to be going from zero to 100 here and blow ourselves out. In this case, the age old saying, “No pain, no gain” is not true! If you start to experience any discomfort throughout your run (that isn’t fitness related of course), start by adjusting your intensity. If this persists, book in to see our physiotherapists in out Mt Eden Physiotherapy clinic before increasing the risk of an injury.