Take up Running

Running has numerous benefits. As well as helping increase your fitness and lose weight, it can reduce your risk of heart disease, stroke, diabetes, and cancer. It can increase your mood, help manage mental health issues such as depression and anxiety, and can help increase bone density fending off the risk of osteoporosis, which are only some of the health benefits.

Running is also one of the most time-efficient, inexpensive, and accessible exercise forms.

Oh, but what about your knees, I hear people say! You’ll wear them out and need a knee replacement.

I have heard that for years and sure, some runners get knee replacements, but so do many people who have never run! The science now shows that rather than being bad for your knees, a moderate amount of running benefits your knees, promoting more musculature and stronger bones, joints, and cartilage. So next time someone tries to put you off running for that reason, you can counter the fact that the benefits far outweigh the risks.

What about other injuries? Do runners not get injured a lot? Aches, pains, and injuries crop up in runners frequently, but in most cases, they are preventable.

Below are a few tips to help you if you are thinking of taking the plunge and trying it out or getting back to running.

·       Start slowly and build gradually. Most injuries are like a hangover caused by too much too quickly. Your body is incredibly adaptable and will adapt to the stresses of running if you give it time. The 10% rule is a good guide, i.e., don’t increase your running by more than 10% per week. Guides like the Couch to 5 K can be a helpful starting point.

·       Be consistent. You are much better to start consistently running 1-2 times a week than chopping and changing from 1 – 4 runs weekly.

·       Think FITT. These are principles of sports science. FITT stands for Frequency, Intensity, Time, and Type. Basically, how often you run, how hard you run, how long you run for, and what type of running you do. Changing too many of these at once will increase the risk of injury.

·       Don’t compare yourself to the self of 20 years ago, especially if there has been a significant gap in regular exercise. While your body gets more robust and better at tolerating load if we work on it, the reverse is also true. Although we don’t like to admit it, few of us will manage the exercise loads we managed 20 years ago without issues.

·       Before starting to consider seeking footwear advice from a specialist running shop such as Run 4 It or Achilles Heel.

·       Don’t be afraid of a bit of discomfort. Starting any new exercise regime will often mean a bit of a red face, some heavy breathing, and achy muscles, but within a few weeks, this will get easier.

·       If aches and pains are low level (less than 3-4/ 10) and short-lived, i.e., no more than a day or two, they can often be worked through. If an injury is red/ hot or swollen, making you limp or getting worse, it is time to put the brakes on. A bit of rest or relative rest, i.e., biking/walking/ swimming instead, might be enough to get you back on track, but if not, it is worth seeking advice from a physiotherapist interested in running.

Remember, these tips are a guide and shouldn’t be considered gospel. Many variables will influence how your body will react to running.

If you’d like to chat about whether running may or may not be suitable for you or if you have an injury that is stopping you, feel free to get in touch.