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Running Tips from Chiropractors

By Lana Bandoim

The health benefits of running range from losing weight to living longer. However, running can increase the risk of strains, sprains and injuries. Chiropractors encourage fitness, but they also want you to follow these running tips to reduce injuries.

Pay Attention to the Running Surface

Not only is it harder to run on uneven surfaces, it is also more likely to lead to injuries. Chiropractors recommend running on smooth pavement that reduces the risk of falls. Slanted or rocky surfaces are dangerous and can affect the alignment of the spine.

Replace Running Shoes

Replace running shoes every 300 to 500 miles. If the shoes show signs of serious wear or damage before running a total of 300 miles, replace them sooner. Worn footwear can increase the risk of injuries, foot problems and ankle sprains.

Focus on Posture

Good posture is an essential part of running. If you are slouching or always looking down, neck and back problems can materialize. In addition, bad posture can increase fatigue. Chiropractors suggest keeping the spine straight with the shoulders back. They advise against hunching the back, twisting the body or bobbing the head.

Follow a Training Schedule

It is unrealistic to expect that you can run a marathon after spending a year on the couch without training. A good training schedule will slowly build mileage and intensity over time. It is important to start running shorter distances before adding more miles because pushing the body can lead to injuries. Putting too much stress on the muscles and joints can result in sprains or fractures. Consider working with a professional trainer or expert runner to create a realistic schedule.

Have a Recovery Plan

Before you start running, it is important to have a recovery plan. Muscles need time to heal and recover after strenuous exercise. Consider adding rest periods to avoid repetitive strain. By setting aside specific rest days, your body can rebuild muscle.

It is also important to make nutrition part of the recovery plan. Increase the amount of protein and reduce carbohydrates on rest days. Also, add more polyunsaturated fats because they fight inflammation, decrease free radical damage and help muscle recovery.

Whether you are training for a marathon or simply enjoy jogging every morning, running can lead to injuries. The Joint Chiropractic does not require insurance or appointments, so you can run in after a difficult morning and get help without hassles.  

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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