Running is a high-impact movement. Meaning, there is high risk for injury if proper form isn’t maintained. If you can’t get enough runner’s endorphins and don’t plan on stopping anytime soon, it’s important to
do it the right way avoiding muscle strain.
Believe it or not, footwear matters. All runners have diverse running styles and gaits, and shoes should accompany those. Having your gait analyzed by your chiropractor is a great place to start. From there, a
shoe can be matched to your gait style that accommodates where you need the
most padding and support.
Basic warm-up and cool-down components to start and end a run also reduce risk of injury. A warm-up could be as simple as a brisk, 10-minute walk or jog to get the leg muscles ready for a higher pace. A cool
down can be the exact same movements. Cooling down allows the blood pressure to
gradually lower itself.
Listen to your body. Sometimes it’s healthy to push limits, but there is a fine line in running, and sports in general. If at any point there is discomfort, especially in the lower body, return to a slower walking
pace. Do not try to push through the pain, as this could lead to muscle strain
or tearing.
Lastly, a solid post-workout stretching routine is crucial for longevity. Athletes still get running injuries even when frequently stretching, but it reduces the risk dramatically. The hamstring and calf muscles on the back of the legs should be the focus of the routine, but hip and quad stretches should be added in as well. Breathe in and out steadily.
