Whether you are training for an event or simply running more to fill in time, here are our top tips to keep you on your feet.
If you have an injury, need advice on footwear or would like to speak to a Podiatrist about your training, call Active Podiatry on 5442 2289 to book an appointment.
- Start a program and stick to it!
- Possibly the most important tip. Following a running program will give structure to your training week. A good structured program will not only include long-slow runs, but will also speed workouts, high intensity workouts, runs focused on strength and even cross training. As Podiatrists we are able to tailor a suitable running program for you during your consultation whether you’re a weekend warrior or training to complete a marathon.
- Possibly the most important tip. Following a running program will give structure to your training week. A good structured program will not only include long-slow runs, but will also speed workouts, high intensity workouts, runs focused on strength and even cross training. As Podiatrists we are able to tailor a suitable running program for you during your consultation whether you’re a weekend warrior or training to complete a marathon.
- Don’t do too much too soon.
- For those getting back into running after an extended time away, your mind may be ready for back-to-back big days on the road, but your body will not be. While this scenario may be achievable for the first week, it will likely spell trouble for you in the short term, with lower limb and foot injuries being a likely outcome. Shin splits, Achilles issues, plantar fasciitis or foot stress fractures are just a few injuries that could arise from this common misadventure. So, take the time to gradually build up your running load to reduce your chance of injury.
- For those getting back into running after an extended time away, your mind may be ready for back-to-back big days on the road, but your body will not be. While this scenario may be achievable for the first week, it will likely spell trouble for you in the short term, with lower limb and foot injuries being a likely outcome. Shin splits, Achilles issues, plantar fasciitis or foot stress fractures are just a few injuries that could arise from this common misadventure. So, take the time to gradually build up your running load to reduce your chance of injury.
- Listen to your body and seek help early.
- This is about avoiding over-training or injury. If you develop a niggling pain it is easy to think “If I stop now, I will lose all my fitness!” The reality is taking a day or two off will make little difference to your level of fitness. Taking extra days off to recover well is better than taking numerous weeks off due to injury. For example, forefoot pain may be the start of something more sinister like a stress fracture, while tight muscles may eventually lead to an overuse injury like Achilles tendinopathy. As Podiatrists we can identify these issues early to avoid more serious injuries, and assist you in getting the most out of your recovery. Be proactive, make the sacrifice early, and seek out professional help.
- This is about avoiding over-training or injury. If you develop a niggling pain it is easy to think “If I stop now, I will lose all my fitness!” The reality is taking a day or two off will make little difference to your level of fitness. Taking extra days off to recover well is better than taking numerous weeks off due to injury. For example, forefoot pain may be the start of something more sinister like a stress fracture, while tight muscles may eventually lead to an overuse injury like Achilles tendinopathy. As Podiatrists we can identify these issues early to avoid more serious injuries, and assist you in getting the most out of your recovery. Be proactive, make the sacrifice early, and seek out professional help.
- Don’t let your ego get in the way.
- Social media, including the fitness favourite app Strava, are full of people setting high-pace runs every time they log a workout. While this may be great for your ego, doing them every run may eventually lead to injury or overtraining. So, what do you replace these fast runs with? Easy runs at a comfortable pace. These easy runs help to strengthen and condition the tissues in your body to prepare you for the harder training days. These runs are invaluable to improving your running and should not be underestimated. Elite athletes log a large percentage of their kilometres at a comfortable, talkative pace. You should too!
- Social media, including the fitness favourite app Strava, are full of people setting high-pace runs every time they log a workout. While this may be great for your ego, doing them every run may eventually lead to injury or overtraining. So, what do you replace these fast runs with? Easy runs at a comfortable pace. These easy runs help to strengthen and condition the tissues in your body to prepare you for the harder training days. These runs are invaluable to improving your running and should not be underestimated. Elite athletes log a large percentage of their kilometres at a comfortable, talkative pace. You should too!
- Variety in your training week is great.
- Change up your week by swapping a run for one or two cross training sessions. Weights, swimming or a bike ride give your legs a break but still help to improve your cardiovascular fitness. When running, changing up your terrains (grass, gravel or trails) will also spice up your training.
- Change up your week by swapping a run for one or two cross training sessions. Weights, swimming or a bike ride give your legs a break but still help to improve your cardiovascular fitness. When running, changing up your terrains (grass, gravel or trails) will also spice up your training.
- The right shoe is important.
- As Podiatrists we preach the importance of good footwear. An appropriate running shoe that fits well will add quality to your training, increase comfort and improve your performance. Our Podiatrists will examine your current running shoes for any abnormal wear patterns, check your foot type (flat feet, neutral or high arch) and conduct a video running analysis. This will help us when recommending a suitable running shoe for you. Video analysis can also identify your potential need for orthotic intervention to assist you with your injury as well as reducing your risk of developing future lower limb and foot injuries.
If you have an injury, need advice on footwear or would like to speak to a Podiatrist about your training, call Active Podiatry on 5442 2289 to book an appointment.