Get Ready to Run

Today as the weather gets better, and the ‘outdoor season’is upon us, fitness enthusiasts should condition their bodies to prepare for the exertion of a run. Here are a few ways to do so:

Understand the impact of running on your body. Running is a high impact sport that uses and can affect various soft tissues, such as muscles, tendons, joints and nerves. Being aware of the impact on your body, and listening to your body, is crucial to recognize that it may be time to slow down.

Stretch before and after. Before running, activate your body with ample stretching. A slow run is not enough of a warm-up and is likely to cause injuries. Equally important is a cool-down stretch – a step most runners omit to their detriment.

Warm up five minutes. Start every running workout with five minutes of walking to prepare your body for the demands of running. Start out at an easy effort and progress to a purposeful walking pace by the end of the five minutes.

Don’t overdo it. Runners usually aim to increase the speed, time or distance, but often end up overdoing it, leading to an injury. Adopt a comfortable pace to start with, increasing it slowly over time to build endurance.

Run and walk by your body—alternate running with walking until you hear your breath, for a total of 20 minutes. It may be best to start out (after the warm up) with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath. As with any workout, it’s vital to listen to your body and know your limits.

(Credit: Dr. Ruchika Mukherjee, Associate Medical Director, Cigna Global Wellbeing Solutions, Dubai)