Running is a popular exercise choice, but it's not without its risks! 🏃♀️💥
Physiotherapist Kim Johnson reveals the hidden dangers of this seemingly simple activity.
You might be eager to start running as a New Year's resolution, but hold your horses! Kim warns that jumping into a rigorous running routine can lead to more harm than health benefits. And this is where many beginners stumble.
Running is an excellent cardiovascular workout and a calorie burner, but it's also high-impact. When you run, your feet strike the ground with a force of two to three times your body weight. This impact travels through your entire body, affecting your feet, ankles, knees, hips, and lower back.
But here's the catch: The body needs time to adapt to this intense activity. Kim highlights that tissues need time to adjust, and when people go from a sedentary lifestyle to running 5Ks, injuries are likely to occur.
Common injuries include shin splints, plantar fasciitis, Achilles irritation, knee pain, and lower back issues. These are all caused by the body's tissues being overwhelmed by the sudden increase in physical load.
And this is the part most people miss: It's not just about being fit. Even those in peak physical condition can struggle if their bodies aren't accustomed to the impact of running.
The cold weather adds another layer of complexity. Reduced blood flow to the limbs can lead to stiffer muscles, less elastic tendons, and tighter joints, increasing the risk of injury with every stride.
Controversial finding: A study in the BMJ Journals reveals a gender bias in running shoe design, with women's shoes often being smaller versions of men's designs, which may not provide adequate support.
Kim's advice? Take it slow. Spend 4-6 weeks preparing, starting with walk-run intervals. Gradually build up your endurance and ensure you have proper footwear.
Pro tip: 'Never increase two things at once. Focus on distance, speed, or frequency, not all three.'
Strength training is also crucial. It builds muscle and supports your body, enhancing running performance. Glute bridges, hip thrusts, split squats, and step-ups are excellent exercises to strengthen running muscles and improve stability.
Listen to your body: Persistent tightness or pain in the calves, shins, heels, knees, hips, or lower back are warning signs. Respect these signals and adjust your routine accordingly.
Running is a fantastic exercise, but it's essential to approach it with caution and preparation. So, lace up your running shoes, but remember to take that first step towards your fitness journey with a well-informed plan!
