Running Guide
This month we have some awesome information from our friends at Mulgrave Podiatry. Scott Rayment is one of our go to podiatrists!
Running is a great way to improve both your mental and physical health, including relieving stress, cardiovascular health, heart function, muscle strength, weight loss and quality of sleep just to name a few!
How much and how soon?
Sudden changes in activity levels exceeding the body’s ability to cope are the main driver for injury and can happen to any runner of any experience! These activity levels can be referred to as load, which can include frequency, duration, intensity and distance
Couch to 5km
A popular interval running program for inexperienced runners, which typically takes 9 weeks to complete. Print off a guide online or download one of the many apps, this is a great step by step program with a 5km goal in mind!
10% Rule
This rule is easily applied to any program and will reduce your risk of injury, simply do not exceed 10% increase in load (total km's) week to week.
Calculations:
(Week 2 – Week 1) ÷ Week 1 x 100
Acute – Chronic Workload Ratio (ACWR)
This ratio compares your acute workload (fatigue) to your chronic workload (fitness). A bit more complex, however this makes it more accurate in load management and determining risk of injury.
What’s Next?
Footwear can be and important and if you are unsure on what to wear visit a specialised store for a fit up or ask your Podiatrist! Simple things often forgotten that can influence performance and injury risk are:
Eating well
Getting enough sleep
Rest and Recover
Set a goal
Enjoy it!
If you gave any questions, feel free to check in with us at Mulgrave Podiatry or with Cath and stay tuned for future guides 😉