Over the last couple months, we’ve seen an increase in running.  People have more time and not a lot of options for entertainment and activities.  Running is an easily accessible and allowable activity in this time of coronavirus.  All you need are a pair of running shoes and workout clothes!

But running can be a pretty strenuous activity, putting a lot of force and strain on your body.  If you have any underlying movement issues or you throw your body into running a little too quickly, you may experience any number of complications or injuries.  Here’s a little information to keep in mind as you hit the pavement or trails:

Acclimate – If you are new to running or getting back into it after a long break, take it slow.  Ramping up your mileage or intensity too quickly can lead to various issues including shin splints, plantar fasciitis, knee pain, hip pain, low back pain and muscle strains.  Try alternating five minutes of jogging and 2 minutes of walking.  If that is still a struggle, start with 30 seconds of jogging and 90 seconds of walking.  Do this for half a mile or 15 – 20 minutes total 3+ days per week.  Then slowly build from there each week.

Hydrate – Hydration is necessary for healthy tissues and joints.  Especially in these hot summer months, you lose a lot of water when sweating.  Staying hydrated will help regulate your body temperature and keep your body feeling as good as possible during exertion.

Move Well – Running utilizes your full body.  Any restrictions in your movements and mobility will have an effect on your running.  Mobility exercises are good for overall health and longevity, but they can also be a great way to warm up your body before going for your run.  They’re also great for a post-run cool down.  Check out our past article on exercises to improve mobility here.

Don’t Ignore Symptoms – A little soreness for a day or two after a run may be normal, especially in the beginning.  However, if symptoms last more than three days or if you feel particularly tight, sore, or any pain, it’s a good idea to visit us for an evaluation.  If there’s an issue, we can identify it.  But if you ignore it, you run the risk of developing more severe or persistent issues and increased risk of injury.  The longer you wait, the longer it takes to resolve.

If you’ve been experiencing pain, prolonged soreness or injuries, schedule an appointment and we’ll help you relieve the pain and get back to running!