GOOD AND POOR RUNNING HABITS

 Whether you are a beginning runner, training for the upcoming track season or are an elite runner training year-round, one of the most important factors in preventing those “pesky” repetitive strain injuries to the more serious injuries is to utilize “proper” running habits.

 Here are a few ideas you should review during the first few weeks of a new season (i.e. outdoor track season).

 GOOD RUNNING HABITS

1)      Choose shoes designed for running.  Three points to remember when purchasing shoes include: the heel cup must be rigid; the “insole” must be fairly rigid and therefore difficult to fold the shoe in half; the majority of the “outsole” (the part of the shoe that contacts the ground) should contact the ground.

2)      Use weather-appropriate clothing

3)      Early in the season or as a beginner, choose a relatively flat running surface (i.e. trail).

 4)      When you run, let your arms swing freely and relaxed.

 5)      “ Warm up” should first involve a short 5-10 min light run, then running-specific stretches and then you are ready for your workout.

 6)      Include at least one cross training (i.e. swimming, inline skating, biking) workout and one rest day per week.

POOR RUNNING HABITS

1)      Shoes that are excessively worn. Replace shoes every 500-700 km or every six months.  Estimate your weekly mileage and mark your calendar as a reminder.

2)      Inappropriate clothing can lead to excessive loss of fluids in warm weather or chills in cooler weather.

3)      Your arms should never criss-cross in front of you.  This may lead to midback pain and/or neck pain and may impede your breathing.

4)      Wearing running shoes for walking or playing other sports.  This will breakdown the motion control and cushioning of your shoes.

The best advice I can give you is that prevention and early treatment of running injuries are the best keys to a long, successful season and career of running.

If you have any question or concerns regarding any injuries, symptoms or your training program, just contact me.

Good luck and have fun while you train and/or compete!

                        Dr. Erin A. White

                        (519)332-4222

                        ewhitedc@xcelco.on.ca 

Dr. Erin A. White is a chiropractor/certified kinesiologist in Sarnia, Ontario.  He has been working with the ASW coaches and athletes to help them achieve their best while preventing/treating their injuries.