Are you running the Bolton Marathon virtually on 16th May 2021? If yes, you will love our 5 top tips to think about when running.
Many people run for different reasons. Running improves aerobic fitness and is a great way to help improve cardiovascular health. It burns calories and helps us build strength. However running can increase the risk of strains, sprains, and injuries. Our practitioners encourage fitness, but they also advise you to follow these running tips to reduce injuries.
Running Surface
Most of us at the moment will find ourselves running on pavements, roads, or even off road. Not only is it harder to run on uneven surfaces, it is also more likely to lead to injuries. Our practitioners recommend running on a smooth pavement if possible to reduce the risk of falls. Uneven surfaces cause the biomechanics of the lower limb to be affected which can then lead to pain later in life or discomfort when running.
Running Shoes
Replacing your running shoes every 300 to 500 miles is recommended. Worn out footwear can increase the risk of injuries, foot problems and ankle sprains. However, we do not recommend getting a new pair for race day. After all comfort is what the body loves and running the Bolton marathon will need to be comfy feet!
Posture
If you slouch or always look down, you may experience neck or back problems after running. Having bad posture can also increase fatigue which is why it’s important to focus on your posture. Having a good posture when running is essential. Our Chiropractors suggest keeping the back straight with the shoulders back. They advise against hunching the back, twisting the body, or bobbing the head.
Training Schedule
Many of you will have already started your training plan for the Bolton marathon this year as it is essential to train for an event like a marathon or any long-distanced run. A good training schedule will slowly build mileage and intensity over time. Always start by running shorter distances before adding more miles because pushing the body can lead to (you guessed it) more injuries. Over stressing the muscles and joints too much will result in sprains or muscle tears. You may consider working with a personal trainer or search for an online marathon plan to create a realistic schedule. Nike Run Club is a good place to start to track and plan your runs. They also make it fun by being able to link up with your friends to challenge each other.
Recovery, Recovery, Recovery
We cannot express the importance of a recovery plan. Muscles need the recovery time to heal after strenuous exercise. Adding rest periods will help to avoid repetitive strain. By setting aside rest days will allow the muscles to rebuild stronger. Nutrition is also an important part of the recovery plan. We recommend a good balanced diet to help the body function. You may want to look to increase proteins and decrease carbohydrates on rest days.
Whether you are training for the Bolton marathon on 16th May 2021 or jogging, we are here for you. Injuries are likely to come and go but we are here to help you stay on top of the injuries before they put you off training and worst of all stop running. At Bolton Spinal Health we work with the musculoskeletal system and nervous system which allows the body to function better decreasing the chance of serious injuries occurring.
We also have availability for sports massages too which are good to help relax the muscles and improve recovery. For more information on how we can support you with recovery and injuries or to book please call us on 01204 848887.
You can sign up to the Bolton Marathon here
