Run for Your Life: A Beginner’s Guide to Running

Sedentary lifestyles are highly likely to bring about diseases while an active lifestyle can not only help avoid them, but it can be a crucial factor in speedy recovery. Exercise is indeed a very good way to keep oneself active and healthy according to the top physiotherapists in Lahore. Running, however, is an alternative to exercising at the gym which gives far better results and is comparatively much less hassle. In this article, we are breaking down everything that you need to know about running.

The essentials:

Shoes: Shoes are the most important aspect of running. Select a pair of shoes that suits your foot structure and walking habit. Some people are used to shift their weight on their toes while running and some people shift their weight on their heels. The sole of the shoes should match your own running habit thus it is important to take your time while buying running shoes.

Surface: The surface upon which you will be running is equally important as your shoes. The choice of running surface determines the amount of friction that the runner will face. It also factors into the pressure that the muscles and bones will face. A hard cement pavement is ideal for running fast while a mud or synthetic track is good for interval training. The chances of foot injury are higher on a mud track than on a synthetic track or cement pavement.

For a beginner, a synthetic or mud track works best as the initial weeks of running is a lot of interval training and the focus is on building stamina rather than speed.

Posture: Top physiotherapists in Lahore suggest that the key to a good run is minimizing friction in any way possible. The posture of the runner can make a huge difference on overall performance and speed during the run. The shoulders should always be relaxed with arms bent at a 90 degree on each side. The runner should always look straight ahead while running to avoid any accidents.

From couch to the track: 

Although the above-mentioned factors play a big role in ensuring a smooth, running experience they cannot however, ensure long term motivation. Small and achievable goals are the best way to keep the motivation alive. Start by simply walking for thirty minutes each day and gradually add one-minute running intervals in between your walking sessions.

Once you can run thirty minutes with walking intervals in between, set a distance and time as a goal. One mile is a good first actual goal and a beginner is generally able to achieve this in the first thirty to forty days. After a mile, you can now start pursuing the famous 5 km run. It is important to take it slow because only then will you be able to build stamina.

If you are a new runner then you should keep in touch with a physiotherapist so that the initial muscle aches can be treated without disturbing your running routine. You can visit our website oladoc to look for top physiotherapists in Lahore, Karachi and Islamabad. You can also call our helpline at 042-3890-0939 to get directed to the specialists that are suitable for your specific concerns.