Run towards a healthier you

Tips for adding running to your exercise routine

Hands up if you’ve muttered this phrase: “I’m not much of a runner.” That might be true. Right now. But did you know that regular running is a great way to improve your physical and mental health? An aerobic exercise, running can reduce stress, improve your heart health and alleviate depression. It can be a sport that’s hard to get into as it can take time to tune your body to it. Hence, some of us feel it’s not a sport suited to us. Once your body acclimatises to the activity it can be an enjoyable and exhilarating way to keep fit and healthy. Plus, it costs little or nothing to get started – all you may need is a good pair of running shoes (properly fitted!). Want to get into some running? Here’s some starter tips:

Before You Run

A good warm up is essential before you pound the pavement. To get your blood pumping do some dynamic stretching – walking lunges, high knees and straight leg kicks – before walking briskly for five minutes. From there, slowly speed up to a comfortable jogging pace. And you’re off!

Getting Started: Your First Runs

Consistency is the most important goal to have in mind at the beginning. This doesn’t mean run daily. In fact, you should only be running for 20 to 30 minutes a couple of times a week at the start. If you can’t run the entire time at the beginning, build your endurance by splitting your time between jogging and walking. Run for 3 minutes, walk for 2 minutes, and so on. Keep at it and concentrate on running with good form at a comfortable pace. As the weeks progress and your aerobic fitness improves you will be able to run for longer. 

After You Run

Stretch! Running makes your legs toned and tight. Prevent injury and improve your flexibility by stretching your legs, upper and lower back, groin and hip flexors at the end of your run. If you niggle an injury or are feeling any knee or ankle pain, please get in touch with your chiropractor. Together we can investigate the issue you’re experiencing and map out a management plan to support you in keeping fit, active and well.

Learn more

At Sydney Spine and Sports Clinic, we put you first. We believe in offering chiropractic care that enables you to make informed and educated choices about your health. If you are suffering pain or injury and would like to talk to us about how we can help you get mobile and active again – get in touch right here.