As people might not have been running or excercising over the winter months, their bodies can become deconditioned and may not be ready to tolerate the loads that running places on muscles and joints. Some simple tips can be followed to try and make the return to running as easy and pain-free as possible.
General tips for returning to running:
- Try to include a strengthening program alongside your running, preferably to start prior to your return
- Trial a walk-jog program initially to gradually re-introduce the jogging element. This could be a 2 minute walk, 1 minute jog and gradually increase the jogging while reducing the walking time as able
- Ensure any increases in mileage are small and gradual (<10% per week)
- Ensure longer runs are performed at a slower speed/intensity
- Check your trainers to make sure they will still provide adequate cushioning and support
Niggles and mild muscle pain can often be felt after a return to running and can be quite normal. If any pain persists or prevents a return to running then book an appointment to see one of our HCPC and CSP registered physiotherapists at any of our clinics in Murrayfield, Shawfair Park or Livingston. All 3 clinics are conveniently located in or near Edinburgh for ease of transport with ample parking for clients.
Our Shawfair Park clinic also has an Alter-G anti-gravity treadmill that allows athletes to run at a lower percentage of body weight, often allowing people to continue to run during their rehabilitation from injury. This can be booked for 30 minute sessions via our reception on 0131 316 2537.