Getting off on the wrong foot
THINKING about signing up for a big run? Don’t fall into one of these common traps...
No game plan
RUNNING may sound like the type of exercise you just get out and simply do, but if you intend to turn your rookie runner status into ‘I’m a runner’ you should get your technique right from the get go.
Have you ever looked down at your feet to determine how your foot strikes the pavement? This may sound counter-intuitive, but there’s actually a few different steps one can take, such as a forefoot, midfoot or heel strike. The way you strike can affect other muscles. Therefore knowing what strike to take may improve your longevity.
Those who lead with their forefoot, the plantar fascia, Achilles and calf muscles can take on more of a load, however this may be better for people with ITB or glute/hip issues.
If you strike with your heel, the glutes and quads take on more of the physical load, therefore those with calf or ankle issues may want to avoid that.
Midfooters sit in the middle of the two, which may be a good transition from one to the other or to better balance the load.
Get in, get out
THERE’S a pre and post-game to running that often gets dismissed: stretching. Without stretching you can expect a running hangover that may last longer than a day. Stretching before helps prepare your muscles and releases tension after, reason being so your muscles aren’t shocked by the zero to hero and left sore afterwards. The main thing to remember is to perform dynamic stretches (ie leg swings and squats) before a run, and static stretches after your run (ie forward bends). Dynamic stretching helps prepare your muscles for momentum and begins to extend the range of motion. Be careful not to overextend but just warm up.
Run and run only
RUNNING relies on other areas of our body to maintain our technique and longevity. Therefore it’s important to strengthen other areas to prevent injury or poor stamina. Exercise that activate the glutes, quads and core supports optimal posture and ultimately helps you get across the finishing line. On rest days, go for a gentle walk or swim and practise exercises that strengthen the listed areas.