Don't run before you can walk!

Christmas is over and the turkey wasn't the only thing that got stuffed.  Many of us over-indulged in both food and alcohol and have come out the other side swearing to shape up...but we should be realistic about the shape we are currently in, and chose our exercise regimes accordingly!   I am specifically thinking about the suitability of running as exercise for the unfit, overweight, or under-prepared.

Don't get me wrong, running is clearly fantastic exercise, it takes the weight off, gets the heart pumping, helps maintain bone density and improves general fitness but it is also high impact.  That means it has the potential to impact heavily on a number of structures and do us more harm than good, so here are a few things to think about

1. Ligaments, tendons and even bones are structures that strengthen over time along lines of force
2. Muscles take time to grow 
3. Many of us have permanent or semi-permanent deviations from ideal form which may increase the force transmitted through structures  - think knock knees, flat feet, overweight, that weak ankle you've sprained 3 times
4. As we get older structures damage more easily and repair less quickly

So how does this depressing litany help us train smarter and  more safely?

1. Build up to it - Any new high impact activity needs to be introduced gradually to allow  structures time to remodel to safely accommodate the activity.  If you want run a marathon but haven't done any exercise in 2017, start with a brisk walk, walking is great exercise too and is lower impact but will test and remodel many of the same structures ready for you to start running.
2. Reduce the impact  - Run on grass or a treadmill, at least to start, make sure you have appropriate running shoes that are suitable for you.
3. Don't be a hero - If it hurts more than a little, then back off for a while.  If you give yourself a serious injury you may be out of action for a long time, so listen to your body, if your knees are complaining don't push them too hard, they are full of, and surrounded by structures, that can be damaged and it may be that you are pushing them beyond their current capacity to perform without injury.
4. Look at yourself in the mirror - Does one of your knees turn in, is one leg longer than the other, one flat foot?  Take these things into consideration.  do you need an insole, a heel-lift, some specific strengthening exercises, do you need to...
5. Take advice - Me, your physical trainer, another physical therapist or sports professional, a running club, a friend with a lot of running experience?
   
6. Have fun! - most importantly of all, you should enjoy it, not necessarily every time but the New Years Resolutions that really work are those that change our behaviour for the long term, and for that this needs to be something enjoyable, doable and sustainable.
   

Happy New Year! 

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