Essential Tips TO ACHIEVING YOUR BEST RUN
Running Shoe Tips
Reducing Strain on Your Back
The 3 Most Important Things About Your Running Shoes: 1. Break in Period: If you’re trying on shoes that feel heavy, stiff, clunky or not just right they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. 2. Level: If you feel your arches “tipping in” or “pushed out,” then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped in feeling. The proper pair will feel balanced and level. 3. Size: Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.
The following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica: • Do a thorough warm-up prior to beginning a run. • Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back. • Muscle strengthening or strength training are important, particularly with the core muscles of the back. • Cross training is useful so as not to get into an overuse syndrome. • Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement If running consistently brings on back pain or leg pain symptoms, an evaluation with a physiotherapist specializing in back pain and running analysis can be useful to determine the source of that pain.
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