As the weather warms up in Brooklyn, it is the perfect time to get outside. A great way to do that, and to get in your cardiovascular exercise, is by running. Whether you've put in your miles or you're just getting started, it is important to take care of your knees and spine so you can keep running for years to come. Here are our tips:
1. Start Slow
If you're a beginner to running or it has been some time since your last run, take your time when you get started to get adjusted. Start with running about a mile at a time during your first week, then increase the distance by small increments (approximately 1/2 mile) each week until you reach your goal. If you find yourself burning out easily, it will be more challenging to stick with your routine. Keep your pace hard, but manageable. Cardiovascular exercise is a great way to relieve stress, so don't put too much pressure on yourself to run a great distance quicker than you can handle.
2. Use Proper Running Equipment
Running doesn't require a lot of fancy gear, but the right running shoes are a must. Don't just pick out the flashiest looking pair online. Go into a running store and have someone assess how you run (your gait, where you plan to run, etc.) and they can help find the best shoe for you. A quality pair of sneakers is worth the investment because they protect your hips, knees, and ankles.
3. Practice Proper Posture
If you're familiar with chiropractic care, you already know that posture matters. The way you carry yourself impacts how you feel, whether you are sitting, standing, or running. Running with good posture means paying attention to proper form. Every runner has his or her own style, but try to focus on keeping your shoulders back, chest open, head straight, and landing on the middle of your foot. Good form will prevent pain and injury and will protect your back.
4. Avoid Running On Concrete:
Hard surfaces like concrete are tough on your muscles and joints. Running is a high impact sport and when combined with hard surfaces, it can lead to injuries that prevent future runs. Try running on the beach, a track, gravel, or grass.
5. Get Chiropractic Care
In addition to these tips, be sure to schedule regular chiropractic visits. We can continually remove restrictions from the vertebrae of the spine, which eliminates both tension and pain that can build up as a direct result of these problem areas. For the typical runner, that means a strong and more flexible back, leading to less overall pain. If you want to make running a part of your life, taking care of your spine with chiropractic will be a great help.
Do you have any running tips you'd like to share? Leave them in the comments!