By Running Physiotherapist Kaitlyn Castillo, of Sydney West Sports Medicine.
Ensure you increase the intensity of your running gradually. Try a cycle with a 3-week period increasing load, followed by 1 week of reduced intensity to make sure you aren’t overdoing it. Distance, speed, terrain and incline are all important factors to consider here.
This should take 5-15 minutes. Stretching, running drills and a slow jog are all important components.
Be kind to your muscles and ensure you spend at least 15 minutes 3 times a week stretching or using a trigger ball or foam roller.
If you are feeling unusually sore or just not right you should probably have the day off. If you have a pain that is concerning or not improving see your physiotherapist to get on top of the problem early.
Ensure you are adequately hydrated the day and hour before a run. If you are running more than 45mins take some water with you or plan some spots where you can stop for a drink. Ensure you have a balanced diet, talk to a qualified dietician if you need guidance.
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