May 26, 2020
Recreational running done the right way

Even before the COVID-19 pandemic shut off athletes from gyms and fitness centers, running has always been of the best (and, not to mention, cheapest) ways to get exercise and fresh air.

What can be considered one of the most basic and instinctive forms of exercise, running can cause injuries to both recreational runners and high-level athletes. Injuries can often stem from poor form or biting off more than you can chew and a combination of the two.

runningIn an article published by the Brisbane Times, running coach Rachel Stanley, physiotherapist and founder of the RUN180 program, outlined a few key reminders for runners of all stages to avoid injuries and get the most out of their runs.

Her first piece of advice is to start slowly, citing that often the excitement to begin a run can set a pace that may not be sustainable for the desired distance.

“If you’re just starting your running, keep it at maximum two to three times a week. And then cap it at 20 minutes each time and do it in intervals: walk for a bit, run for a bit, until you build up your endurance,” Stanley told The Brisbane News.

Increase the time spent running and decrease the walking time to build up stamina until eventually running the entire duration before adding time.

Finding the right stride is also important, Stanley said. While most people run at 150 to 160 steps per minute, Stanley pointed towards science stating 180 steps per minute is the sweet spot for all runners. She suggested searching out playlists with 180 BPM tempos to set the pace.

» ALSO SEE: Bi-lateral lower body plyometrics

One tip that might fly in the face of conventional wisdom is not stretching out before the run.

“Pre-run I don’t recommend stretching. This impacts the tendons and receptor activity and will reduce performance,” David Cohen, physiotherapist told The Brisbane Times.”Once you get home, then you can stretch it out and get on the foam roller.”

To read the full story on different tips to get the most out of your runs from The Brisbane Times, click here


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