Let’s imagine that you’re thinking about really increasing the amount of exercise that you do. And although you like the sound of Yoga, Bokwa and Pilates, you’re going to play it safe with a few very gentle jogs (just to start with). Here are a few things you should consider:
The number one most important thing when doing any exercise is your choice of footwear. Trainers don’t need to be all that expensive but don’t under estimate the importance of a decent pair of running or walking shoes.
Tennis shoes won’t do, the trendy ‘six-fifty’s’ or white plimsoles are defiantly out and resist the temptation to choose those old tired running shoes you’ve occasionally used over the past few years that are currently stuffed away in the cupboard somewhere.
To reduce the risk of aches and pains and damage to your joints from pounding of the streets, you need fresh, well cushioned “proper runners”. After all, running shoes are designed for running and if you’re a beginner, your legs are going to need all the protection they can get. My advice if your buying, don’t go for the big name obvious brands, they might look great, even match your outfit, but they are not always the right choice for what you need (to protect joints).
Know this: Each brand of trainer such as Nike, or Adidas etc, will have a set instep for your foot to fit into and they won’t all be right for yours. So, once you have found the brand that you like, that feels comfortable and lets you walk or run without any major issues, stick with it. I’ve seen injuries like shin splints and Achillies tendon problems happen simply because a client has swapped the make of trainer.
Another tip: “Wear something comfortable”. Most new (and naive) runners will over dress at the beginning forgetting how hot they will quickly become. It takes just 6-7 minutes to get your body warm and believe it or not there is a metric you can follow when it comes to the amount of clothing you should be wearing.
It goes like this: If the temperature is +12 Celsius, shorts and a tee shirt or vest will do. If the temperature drops below 8 Celsius or you’re a very early morning runner, step up to leggings and a long sleeve tee shirt.
If its drops below that. I personally like to run in a hat and gloves. Why? Because hands take the longest to warm up and most heat is lost through your head. Better to have the warm blood supply hitting the important muscles you’re going to be using, than it being directed to your hands which are pretty un-important (in the grand scheme of things).
More tips for injured runner here: www.paulgoughphysio.com/sports-injury-clinic