S. M. A. R. T. Patient Education Pages
Running
Running is great aerobic exercise that has many benefits that promote goodhealth. A list of the benefits for running might include:
- improves the whole cardiovascular system by strengthening theheart muscle and encouraging the use of the 50% of our lungs that usually go unused
- reduces the risk of heart attacks by lowering blood pressure
- reduces the risk of stroke and helps to maintain the elasticity of arteries
- reduces the risk of breast cancer
- raises HDL, the “good” cholesterol
- is often prescribed by doctors for patients in the early stages of diabetes and osteoporosis
- reduces muscle loss and strengthens the large muscles of the legs
- aids in weight loss or maintenance
- has well-documented psychological benefits.
Running is also a strenuous sport and as such has the potential of injury. Following the S.M.A.R.T. approach to running can reduce the risk of injury and help if injury does occur.
STRETCH
Warm up and then stretch your muscles before and after running to reduce potential muscle strains by increasing circulation, reducing muscle tension and preparing the body for activity.
As always, we encourage you not to stretch “cold” unprepared muscles. Walking for at least 5 minutes is a good way to prepare your muscles for stretching.
All stretches should be done in a slow and controlled manner. Don’t bounce and don’t force any stretch. Stretches should never go to the point of pain.
Hold each position for 20 - 30 seconds. Breathe regularly while stretching and stretch equally on both sides.
Focus on the muscles of:
- the calf;
- the thigh (hamstrings on the back and quadriceps on the front);
- the hips (the iliotibial band that runs down the outside of the hips and thigh and the hip flexors on the front)
- the groin
- the buttocks
Always spend at least 10 minutes AFTER your run walking in an easy manner to allow your muscles to cool down and your heart to slow down safely. Your heart rate should return to within 20 beats per minute of your regular heart rate before you stop walking.
Follow this link to the Canadian Physiotherapy Association document showing sample stretches. __________________________________
MOVE
A regular, low-to-medium intensity activity like walking prepares our bodies for more strenuous activities like running. If you have not been a runner before or for some time, consider:
- starting with a walk-run routine (2 minutes running alternating with 1 minute walking) keeping your running speed low
- increasing it only as your body is ready
- keeping distance well within your comfort zone and increasing it no more than 10% per week
ADD IT UP
Listen to your body! Don’t expect your stamina, flexibility and strength to be the same every time you run. Take harsher weather and more challenging terrain into consideration.
Whether you are a beginner or a veteran, take a break if you need it. You should be able to carry on a conversation while running. If not, reduce the intensity. You are far more likely to continue an exercise routine if you do not exhaust yourself, especially at the beginning.
Rest days are just as important as exercise days. Rest allows your muscles to recover and build strength.
REDUCE STRAIN
Prepare your body for the conditions it will encounter.
- In cold weather, dress warmly in clothes the fit properly, especially covering your head to limit heat loss.
- In warm weather, keep hydrated by drinking at least two glasses of water before a run.
- Investing in a good pair of running shoes that suit your feet can help prevent injury to your feet, ankles, knees, legs and hips. Shops specializing in running gear can be good sources of information and advice.
- Adopt a running posture in which your chest is open; your shoulders are down, back and relaxed; and your chin is parallel to the ground. Keep your arms relaxed and avoid excessive movement of them.
- Vary your route or direction so that training is distributed around your body’s muscles.
- Eat and drink sufficient amounts to stay hydrated and fueled.
Immediately after any injury, encourage healing and reduce swelling and pain with the R.I.C.E. treatment method:
| R |
Rest: Rest the injured area to preventfurther injury and encourage healing. |
| I |
Ice:Use ice packs in the first 24 – 72 hours. Limit ice packs to 15 minutes at a time and twice per hour. |
| C |
Compression:Wrap the injured part with an elastic bandage, making sure that it is not too tight or uncomfortable. |
| E |
Elevation: Whenreclining, lift the injured part above the level of your heart using pillows. |
TALK TO A PHYSIOTHERAPIST
We can help you if you have any concerns about whether you should start a running regimen.
Our extensive arsenal of therapies can help you to recuperate faster and more completely from any injuries so that you can return to running sooner. We can help you devise a program to return to running slowly and safely.
We would be delighted to spend time discussing with you about how your injury occurred and what you might do to prevent future injuries, as well as exercises that could improve your performance.
