Running. Everyone’s been at it this past year – and often from scratch. Couch to 5k is what we hear about, as beginner runners head out to pound the pavements in search of a fitness kick. Sounds good, right? Sorry to spoil the party, but there is a flip side…
“We’ve seen a spike in injuries, but I can’t say that can be attributed directly to footwear,” Complete Physio, Reece Noble, tells LK. “People usually take on too much too quickly. The body needs at the very least 48 hours to recover, especially when new to running. “The other mistake I see is a lack of strength training. Running is hard on the body, so strength training is key to increase your tissue resilience.” Try some of Reece’s key moves before you start that first run. Try these stretches…
Bulgarian calf raise
1 Stand facing away from a bench, ground one leg with a slight knee bend
2 Other foot on bench at slightly less than 90 degree angle behind you
3 Raise standing leg using first and second toe
4 Entire body should lift up
5 Swap sides
Single leg raise heel bridge
1 Lie flat, one heel on chair/bench in front of you
2 Raise up so your lower and middle back come off the floor
3 Shoulders remain grounded. Other leg should hover in mid-air
4 Swap sides Other foot on bench at slightly less than 90 degree angle behind you
Dead bug
1 Lie flat, pelvis tilted forward, arms raised straight above you
2 Hold a medicine ball in your hands
3 Knees bent, feet flat
4 Raise one leg at a time, lower leg to 90 degrees with floor
Curtsy squat
1 Inside of right foot on bench/chair, prop yourself up with left elbow
2 Raise body so you are 90 degrees to arm
3 Hold plank position, move suspended leg underneath in kick motion
4 Swap sides
Lunge to curtsy squat
1 On right side, move outside leg to 3 o’clock, right knee bent, left knee straightening
2 Return to middle position, weight solely on left leg
3 Move right leg to 8 o’clock, touch toes on floor lightly
4 Repeat on other side
