Starting a running routine can transform your health and fitness level while providing a wonderful opportunity to clear your mind. However, new runners often experience alignment issues that can lead to discomfort or injury. But many of these problems are preventable with proper preparation and care.
So, what can you do to ensure you literally get started on the right foot? Here are your Plano chiropractor’s top tips for beginner runners.
Tip #1: Invest in Proper Footwear
Running in improper footwear is one of the most common causes of runner’s discomfort that we see in our Plano practice.
Your feet have a unique shape and running style. Some people pronate (roll inward), others supinate (roll outward), and many have specific arch heights that require different support levels. When your footwear doesn’t match your biomechanics, it can create a chain reaction of misalignments throughout your body.
So, here’s what you should do: Visit a specialty running store where staff can analyze your gait and recommend shoes that provide appropriate support for your specific needs. Remember that even good shoes wear down after 300-500 miles, so keep track of your mileage and replace them regularly.
Tip #2: Start With a Proper Warm-Up
Your body needs preparation before running, especially if you’ve been sedentary most of the day. A proper warm-up increases blood flow to your muscles and prepares your joints for the impact of running.
Begin with 5-10 minutes of dynamic movements such as:
- Walking lunges
- Gentle knee lifts
- Ankle rotations
- Hip circles
These movements help lubricate joints and activate the muscles you’ll use while running. Avoid static stretching before running, as it may actually decrease performance and doesn’t effectively prepare your body for dynamic movement.
Tip #3: Follow the 10% Rule
Many new runners become excited about their progress and increase their mileage too quickly. This rapid progression often leads to alignment issues and discomfort.
The 10% rule states that you should increase your weekly mileage by no more than 10% from one week to the next. This gradual approach gives your body—including your spine, joints, muscles, and connective tissues—time to adapt to the new demands you’re placing on it.
For example, if you run 10 miles in your first week, aim for no more than 11 miles the second week. This patient approach helps maintain proper alignment and reduces your risk of developing problems.
Tip #4: Mix Running Surfaces
Running exclusively on hard surfaces like concrete or asphalt can place repetitive stress on the same joints and spinal segments. Varying your running surfaces helps distribute impact differently and promotes better overall alignment.
Try to incorporate different surfaces into your routine:
- Gravel paths
- Grass fields
- Running tracks
- Trail routes
This variety not only reduces repetitive stress but also challenges your body to adapt to different terrains, improving your balance and coordination.
Tip #5: Visit Your Chiropractor Regularly
Regular chiropractic care should be part of every runner’s wellness and recovery routine, especially for beginners. Even subtle misalignments in your spine can impact your gait, resulting in an inefficient running form and potential issues.
At Keystone Chiropractic, we can:
- Assess your spinal alignment and correct imbalances
- Evaluate your posture and recommend improvements
- Provide personalized advice based on your specific biomechanics
- Address minor issues before they become major problems
Many professional and recreational runners maintain their performance and health with regular chiropractic adjustments. Curious to learn more? Book your appointment with our caring and compassionate team today!
