As Spring approaches, bringing with it warm weather and running events like The Shamrock Shuffle, many are beginning their training. Over the next couple of months, we’ll be publishing some helpful tips and advice from our staff.

Author: Kristin Heldman, MPT

Make Sure You Have Properly Fitted Shoes

Shoes that are worn out will not give the foot support, which can lead to various injuries. Make sure that you have shoes that fit your feet. Shoes that do not give enough toe room at the end can lead to blisters on your toes. Pay attention to shoes that are designed for certain malalignments in the foot, such as overpronation, supination, etc. If you do not know what kind of alignment your feet have, ask your health care provider (orthopedic doctor, physical therapist, athletic trainer) to assess your feet and the way you run. They can give you a good idea of the type of shoe to purchase. If you have purchased new running shoes, do not immediately start running miles in them. Breaking shoes in by wearing them around the house for an hour for a few days before you run in them will help minimize injury/pain.

 

Appropriate Clothing

Make sure that your running clothes are dictated by the weather. This includes not only snow or rain, but low temperatures as well. Many running stores have outerwear that is made for certain weather conditions. Having enough covering for your head and face (especially with low temps and wind) is essential. Wear reflective gear if you are running in the dark.

 

Proper Stretching

Stretching is essential to reducing risk to injuries associated with running. Start with a brief 5 minute jog to warm up. Then make sure to stretch muscles such as your hamstrings, quadriceps, IT Band, piriformis, and gastrocnemius. Hold each stretch for at least 30 seconds. If you notice pain or tightness during your run, make sure to stop and stretch as well. This is important, especially in the colder months, to minimize injuries. Always stretch after running as a cool down. (See pictures below for stretching).

 

Lower Extremity Stretching

 

Hamstring	Quadriceps
Calf	Iliotibial Band
Piriformis

 

 

 

Author Biography:

Kristin Heldman, MPT has been a physical therapist at Wellington Orthopedics and Sports Medicine for 5 years at their West Chester Office location. She has been a runner for 8 years and played soccer from age 6 up until 29. She has run the Flying Pig Half Marathon twice, as well as numerous 5k’s.