Smartlife

Just n Motion • Let’s celebrate running

March 9, 2017

Exercise greetings from Just n Motion

It’s time to celebrate running, experienced runners, novice runners and all of you out there that aspire to improve your running! Running is a sport which is enjoyed by many an idividual and athlete around the world. In fact, it’s one of the most popular forms of exercise out there!

Why run?

Running can be personal or enjoyed in a social environment
Progress can be tracked easily by measuring time and distance
No equipment is needed, so whether you are on holiday or in your standard working routine, all you need is your running shoes and the earth will provide your apparatus. (road, trail or beach sand)
There are many races and events that you can set as goals to train for or just as a means of enjoying travelling and embracing the experience.
Running has been documented as one of the best forms of stress relief and relaxation
Running is known to release endorphins in the brain. Endorphins act as a natural “drug” that make a person more energetic, more allert and, yes, happier. The endorphins can kick in during the run, after the run or both, and are generally referred to as a “runner’s high.”
The placebo effect after running is a popular reason for people partaking in this activity.

It is important though to remember that running is a sport and like many sports, has it’s disadvantages in terms of possible injuries if the individual or athlete does not condition themselves adequately.

Common injuries associated with running:

Patella Femoral Syndrome
Achilles tendonitis
Patella tendonitis
ITB Syndrome
Medial Tibial Stress Syndrome
Stress Fractures
Plantar Fasciatis

*Check out this very interesting Runner’s world link for more information as to cause and treatment of these injuries.

So, you may ask, how do I improve my running without getting injured?

Here are some golden tips to keep in mind:

#1 Individualise your FITT PRINCIPAL according to your body’s capability

FREQUENCY: How many times a week are you running?
INTENSITY: Low, moderate or high. There must be a balance and variation of these intensities to improve fitness levels.
TIME: How long are you running for? These are easily tracked by using a watch and it is important to document your times per distance (km).
TYPE: The type of training will refer to balancing out your program ie: running flat routes, incline and hill training, decline training, including false flats and the combination of all of the above.

Good management of the FITT principal will prevent you from over training and reduce your risk of injury.

#2 Choose the correct running shoe

This point must be emphasised as foot biomechanics differ from person to person.

Take your time searching for the correct shoes
Consult with an exercise professional on this point
A comfortable shoe that supports your biomechanical needs will make your running journey far more enjoyable.

*Read more on choosing a running shoe —> the very basics

#3 Gait and posture analysis

In order to identify your running style gait and posture analysis is necessary. From the gait analysis you can then identify which exercise are necessary to improve your muscle and joint capability of coping with the demands of the sport.

#4 Strength training

Consult an exercise professional to prescribe the correct strength and conditioning program for you. Sport specific training is very important to making you a better athlete.

Right Guys, so there you have it!

Running can be done right now!
Use the information above as either a base to start your running journey or to make you a better athlete!
Follow me on Instagram as March will be dedicated to celebrating running specific exercises.

Until next time, lace up your running shoes and hit the road!