Running is a terrific form of exercise for people of all ages, genders, and ability levels. However, many people develop injuries when they start running, making it difficult to get the most out of this great activity.

In this article, we’ll provide you with some key tips for starting out on a running program. If you’re a novice runner, an intermediate runner, or even an experienced runner, you can benefit from some guidance from your Lithia chiropractor!

Running Tip #1: Go Slow

It’s human nature to want to go from zero degrees to 100 degrees in all facets of life. However, your body will break down if you accumulate too much running mileage too quickly. A fast, inappropriate running progression can lead to knee pain, hip pain, and muscle strains throughout the body.

You should aim to increase your total weekly mileage slightly each week, taking plenty of rest days in between running days. In this way, you’ll set yourself up for long-term, sustainable running.

Running Tip #2: Don’t Neglect Strength Training

Many runners focus exclusively on running, avoiding all other forms of exercise. However, it’s critical that runners perform strength training regularly. By completing squats, deadlifts, hamstring curls, and other key lower body exercises, runners can decrease their risk of injury and improve their performance. Plus, these exercises help to increase endurance and strength in the key muscles of the body used during your runs.

You may not like lifting weights, but it’s critical that you do so. Even just two or three days a week of lifting will go a long way toward keeping you as strong and healthy as possible as you embark on your running career.

Running Tip #3: Keep Yourself Flexible

Runners are often chronically tight throughout their lower body and trunk. Unfortunately, this tightness predisposes these runners to injury and it can also lead to worse split times during runs. 

On the other hand, having a good range of motion and excellent flexibility allows you to increase stride length, making your gait more efficient. This is something every runner should strive for.

Stretches for the whole body should be performed at least 5 days a week. Be sure to hold each stretch for 30 seconds and repeat every movement at least 4 times.

Running Tip #4: Buy Good Shoes

When you’re running a lot of miles each week, you need to have the right gear at your disposal. Good running shoes are absolutely essential for beginners. If you start pounding the pavement with bad shoes, you could end up in serious pain very quickly.

You have many choices when it comes to shoe selection. There are tread considerations, toe box options, and tons of other items that must be considered when shoe shopping. However, there is a simple rule of thumb related to running shoes.

This rule of thumb, when it comes to shoes, is to pick a pair that is comfortable while you’re running and walking. This simple trick will help you to select the right pair for you. Also, this can help you avoid issues such as runner’s knee and other running injuries.

Running Tip #5: See Your Chiropractor Regularly

Runners benefit tremendously from chiropractic care. Receiving regular chiropractic adjustments keeps runners’ spines in perfect alignment, allowing for better coordination during runs. This can often translate to improved split times, decreased injury risk, and a host of other benefits that beginning runners tend to realize. 

Are you a beginning runner looking for ways to get a leg up? If so, come see your Lithia chiropractor at At Last Chiropractic today. Book your appointment with us now!