If you're planning to get some miles in this spring, you might be wondering how you can set yourself up for the most successful runs possible and minimize your chances of injuring yourself. In fact, as we eye up all the brewery run clubs in Charlotte, we're wondering the same things.
That's why we reached out to Matthew Dobler, a Physician's Assistant and Athletic Trainer at OrthoCarolina's Sports Medicine Center, to find out his top tips for a better, safer run. Read on to find out what he had to say.
1. Train to Your Fitness Level
He also recommended using a heart rate monitor (yup, your wearable fitness tracker will do just fine) to make sure you're not overdoing it too soon. "Increasing milage too fast will increase risk of over use injuries such as shin splints, IT band syndrome, and even stress fractures," he explained.
2. Give Yourself Time
"In addition, if you rush through your daily run, you're also likely to skip other important aspects of training, such as stretching and core strengthening," Matthew pointed out.
"Utilize dynamic stretching techniques prior to your run, and save static stretching for after your run," Matthew advised. Find out why you need to stretch after you run (and what stretches you should be doing) here.
4. Build A Strong Core
Matthew explained that a strong core is key for a successful run. "Your core helps initiate movement, and also helps you maintain form as your legs fatigue," he said.
Your chances of injuring yourself on a run are lower if you've got a strong core. Here are some expert-recommended exercises you can do to build core strength.
5. Dress For Success
"Make sure you are dressed for the weather. If it is hot, don't over-dress. Dehydration and even heat stroke are serious and real consequences in the heat of a Southern summer," Matthew advised. "Equally important is dressing in layers and protecting your hands, feet, and ears in cold weather. And if you are running in the early morning or later in the evening, wear reflective apparel to improve visibility."
Learn More About Building Strength & Protecting Your Body From the Experts at OrthoCarolina
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