Start running 6 tips avoid injuries

Start running 6 tips avoid injuries

In these strange times we hear it every day: keep moving! Team SQUADT would like to emphasize once again how important that is and we would like to help you on your way with our #stayfit program. We need to take care of each other and ourselves, now more than ever. Moving is one side of it, combined with a healthy diet and a good night's sleep. But we wouldn't be physiotherapists if we didn't think of the possible pitfalls from a preventive point of view.

Running is currently the number-one sport: you can start doing it from your doorstep, on your own, and all you need are running shoes. Ideal, right? Definitely! But at the same time, running is also one of the most stressful sports for your body.

We want everyone to keep moving (in this case: running) as long and as healthily as possible. Discover our 6 tips to prevent injuries.

1. Follow a customized running schedule
This way, you build it up gradually and you reduce the risk of overloading your body to a minimum.
  • Progressively build up the number of training sessions per week.
  • Progressively build up the number of kilometers you run.
  • Progressively build up your intensity (how fast you run).
It is very important that you only build up 1 of these 3 parameters at a time!

2. Stick to your schedule
Don't deviate from it and don't run extra kilometers (no matter how tempting it may be) to avoid overloading your body.

3. Keep track of your heartbeat
Don’t focus too much on speed, especially when you start running. Keep track of your heart rate instead and you will progress faster than if you force yourself to run a certain distance in a set amount of time... That speed will come! As a recreational runner, these are the 2 recommended heart-rate zones:

--> Fat burning & improvement of basic condition
60% - 70% of your maximum heart rate (if you don't know it, the formula (220 - age) is the best approximation)
In this zone you can still have a relaxed chat. You do feel that you are making an effort, but you can keep it up for a long time (it does not feel super intensive).

--> Improvement of your general training pace / efficiency
70% - 80% of your maximum heart rate
As a beginner, you certainly don't need to train in this heart-rate zone and in any case, in these times of COVID-19, this shouldn’t be the focus of your training. Running at a higher heart rate is mainly interesting when preparing for competitions.

4. Rest, rest and more rest
Allow your muscles and joints to rest. They need to recover to get back to full capacity for your next workout.


5. Combine your training with injury prevention and strength training
As a runner, it is important to control your stability and also to optimize your flexibility, strength and core stability.
After all, as you gradually increase your running, the strain on your body increases too, but it is also important to improve your load-bearing capacity.


6. Make sure you have the right equipment!
Check whether your running shoes are right for your body (overpronation, stabilization, etc.). At first, you may not notice much difference, but the right running shoes are essential in the long run (and to prevent injuries). Keeping track of the distance you have run, for example, gives you an initial idea of the condition of your shoes, especially knowing that manufacturers recommend running a maximum of 800-1,000 km with the same pair of running shoes.


Remember that even now, with COVID-19, you are not alone.
Don’t hesitate to ask us for advice! We are just a phone call, e-mail or video consultation away. Needless to say, given the situation, we hope that you run safely in the next few weeks… Stay home, stay fit!

We got you.
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We are SQUADT and you can assemble a Smart & Quality Driven Team to be on top of your physical health. If you want to recover or maximise your physical health as a patient, a client, a sporter or top sporter, you are most welcome at our basecamp Windhoek 13!

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