Running is far and wide the most popular go-to activity to keep fit. It’s fairly equipment free, you don’t particularly need a gym or club, and you can generally do it all year round (if you’re not a fair weather runner!). Being prepared for running is something people often don’t address, believing it’s just a case of one foot infront of the other at an increased pace largely. Having this logic can often lead to injury, poor motivation and not hitting your personal best!

Before starting, or as you build up the miles (slowly might I add), I suggest following some simple steps to give your body and mind what it needs to hit the road, track or treadmill – avoiding any undue barriers along the way!

Trainers for you
Unless you have rock hard feet or regularly run on sand, trainers are going to come in handy! But you must make sure they are right for you – everyone’s feet are different, meaning certain trainer styles are good for you and some are not. Having an assessment in a local trainer shop or by a trained practitioner can give you feedback on what kind of gait you have and which trainers will be most appropriate. The wrong style and fit can lead to pain and injury!

Stretch & release to avoid injury
Stretching regularly is a must for new and long-term runners – especially stretching the calf and lower leg muscles. Many runners who don’t perform enough stretching around runs suffer in the long-term with conditions such as plantar fasciitis, achilles tendonitis and shin splints. Stretching and releasing the upper thigh muscles is also key. Getting a regular sports massage along with foam rolling will lead to improved injury-free running performance.

Follow a plan (don’t get ahead of yourself)
When beginning a running program or preparing for a race, following a structured plan can be the difference between achieving the end goal and bowing out early. People often build up the miles too quickly when preparing for a race due to time restraints or over confidence. Following a personally designed program from a club, trainer or a decent book will help you develop over time without over or under training. Prepare for a race with enough time to build up your distance gradually, rather than being under pressure, which generally leads to fatigue and injury.

Strengthen the right muscles
Running with good form works a variety of muscles in the body and leads to great overall fitness. Though due to an increased amount of runners working in sedentary jobs often seated for long periods, some vital muscles tend to weaken, leading to a dysfunctional running gait.

Working on a specific rehab program, addressing common weak muscles such as your glutes and core musculature, will help improve running performance as well as all round posture. Being assessed by a qualified practitioner will address common dysfunctions, which in the long run can lead to knee pain, lower back pain and many other issues. Pain free running is the way forward!