- 1.
Duck-chul Lee, Angelique G. Brellenthin, Paul D. Thompson, Xuemei Sui, I-Min Lee, Carl J. Lavie. Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases, Volume 60, Issue 1, 2017, Pages 45-55, ISSN 0033-0620. https://pubmed.ncbi.nlm.nih.gov/28365296/ 2. Kozlovskaia M, Vlahovich N, Rathbone E, Manzanero S, Keogh J, Hughes DC. A profile of health, lifestyle and training habits of 4720 Australian recreational runners-The case for promoting running for health benefits. Health Promotion Journal of Australia. 2019 Apr 1;30(2):172-179.
https://pubmed.ncbi.nlm.nih.gov/30972899/ - 2.
Kozlovskaia M, Vlahovich N, Rathbone E, Manzanero S, Keogh J, Hughes DC. A profile of health, lifestyle and training habits of 4720 Australian recreational runners-The case for promoting running for health benefits. Health Promotion Journal of Australia. 2019 Apr 1;30(2):172-179.
https://pubmed.ncbi.nlm.nih.gov/30972899/
Running Advice from Physiotherapists
One of the most popular forms of fitness routine is running. It is a recreational activity for some people to stay fit, and for some, it is a fitness journey. Others enjoy the freedom of running and being part of the community. Regardless of the reason, there’s no denying that running has a massive amount of health benefits.
Muscle strength and cardiorespiratory endurance are greatly enhanced in running activities. In fact, a study shows that most runners live longer lives than those who do not run, and it can prevent heart diseases and some cancers.[1]
In addition, a study published by the Health Promotion Journal of Australia found that recreational running can help people manage their weight and live healthier lives.[2]
Running can be a vital aspect of your physical fitness, but you also have to make sure that you practice healthy running habits and techniques to minimise the risk of injuries.
Running tips to prevent injury
Aside from choosing proper footwear, there are some tips you should know to avoid injuries when starting your running routine.
1. Gradually progress your running speed and intensity
If you are new to running, build up your cardiovascular endurance with activities such as biking, swimming or using an elliptical. This can build up your endurance, stressing your joints too soon.
2. Build your total body strength
Running is not the end game. You must keep your whole body strong and flexible to prevent impairments and faulty running mechanics. It is also recommended to improve the strength of your core, hips and legs and your coordination to improve your running ability and prevent injuries.
3. Rest
Like any other physical activity, your body needs to recover from all the physical stress we are putting on it. Optimise your schedule to have proper rest periods in between your running sessions.
Visit a physiotherapist for an evaluation and to have your running mechanics assessed.
