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Do you want to start running? Here are 11 simple tips to get you on your way.

Do you want to start running?

One of the greatest aspects of walking or running is that it can be done anywhere, anytime, by anyone. All you need is motivation and a decent pair of shoes. It may also be advisable to get clearance from your doctor. Often people don’t know where to start.

Here are 11 simple tips to get you on your way.

Tip 1: Use appropriate gear

Even though you only need shoes to get you on your way, it is important that your shoes are correctly fitted and appropriate for your goals. Incorrect or worn out shoes are a common cause of injury. And of course don’t forget to Slip, Slop, Slap.

Tip 2: Set your goals

Setting realistic goals not only helps keep you motivated, but it is also important in injury prevention. Think short and long term in your goal setting. For example, The City to Surf this year can be a short term goal with a marathon next year as the long term goal.

Tip 3: Use a training guide

A well designed program will help you progress your training safely and reach your goals. It should include periods of base training and peaking, as well as allowing for a taper before the event. Click here to see how easy to follow 10 week half marathon training plan to help you get started!

Tip 4: Start slowly and gently then gradually progress

Too much too soon is a sure way to cause injury. By slowly increasing the time you spend running you ensure you aren’t over doing it.

Tip 5: Train first for distance then for speed

It is important to know you can run the distance before you run it fast. Build up the time you spend (from 15minutes to 20minutes, then up to 30minutes) before you increase your speed.

Tip 6: Allow adequate rest

Scheduled rest days are an important part of you training week. Your body needs time to adapt and recover to your new training load. Failure to do so will result in injury.

Tip 7: Vary your training

Variety is the spice of life. Try cross training on your rest days. Vary your route, train on different surfaces and vary the distances and times.

Tip 8: Specificity of training

Your training program should reflect the terrain, conditions and style of the event. Eg: Hill reps for a hilly course, speed work for short a course, Long Slow Distance runs when training for a marathon.

Tip 9: Nutrition and Hydration

Diet is an often neglected component of training. Don’t forget to get plenty of complex carbohydrates, fruit and vegetables. It is also important to fuel your body during the event. If you are exercising for more than two hours then your body needs more than just water.

Tip 10: Listen to your body

“The human body communicates effectively, we are often just deaf”. It is normal to feel a little achy after training but any persistent niggles should be addressed. Your training program is only a guide and should be adjusted for illness and other misadventures.

Tip 11: Have fun

Don’t forget to enjoy the experience. Run with friends, take your dog along for a walk, or even consider joining a running group. Making it fun means you’re more likely to stick with it and achieve your goals.

When should I book a Physio Appointment?

When should I book a Physio Appointment?

You don’t have to wait for pain and injury before seeing a Physio. Many injuries tend to occur when people ignore a niggle and don’t deal with the discomfort or stiffness straight away. If you ignore an injury, it is possible for it to become chronic. Chronic pain is harder to treat and will take longer to heal, so it is important to get treatment sooner rather than later.

If you get injured while playing sport, it is important to deal with the problem straight away. If you don’t deal with the issue, soft tissue injuries are more likely to recur. Misguided statements such as “I thought I’d let the swelling go down first” or “I thought the pain would eventually go away” can often lead to persistent pain.

When returning to sport after an injury, it is important to gradually build your strength and conditioning. A Physio can help guide you to return to sport safely and avoid further injury.

Prevention is better than cure

You’ve probably heard this a million times. But here it is again! Don’t wait for that niggle of pain or stiffness to turn into debilitating pain and stiffness before paying attention to your health. We are skilled at assessing and targeting deficiencies before they become a major problem.

Invest in your health

We invest in so many other facets of our lives. Don’t forget about your health and mobility. Imagine your body is a vehicle that is made to last a life-time and that you want to keep it in peak condition and performance. Seeing a physiotherapist for regular scheduled maintenance will help you run smoothly and keep you on track.

Five Tips To Help Keep You Pain Free At Work.

5 Tips to keep you pain free at work.

The standard computer workstation can pose a minefield of ergonomic hazards, simply from the way we type, read off our monitor, answer the phone, or perform other required work functions. Millions of Australians suffer from painful work-related disorders, such as – carpal tunnel syndrome, low back pain, neck pain and headaches. These disorders account for between 56% and 65% of all occupational injuries.

Simple interventions such as physiotherapy and ergonomic work-place adjustments play a major role in keeping you healthy.

Here are a few basic tips to get you started!

  1. Move …Get up and stretch every 30 minutes or so. Having a stretch gives those muscles a break from getting too stiff. Researchers have found that activities like walking to the water cooler can have a cumulative effect on one’s cardiovascular fitness. Those stairs aren’t going to climb themselves! It’s an arduous task but your body will thank you.
  2. Sit up straight – Balanced neck and head posture (chin in). Make a conscious effort to press your bottom against the back of the chair, and avoid slumping or slouching, which places extra stress on the lumbar discs and other structures of the lower back.
  3. Support Yourself – Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair.
  4. Set up your environment – Have your monitor directly in front of you, with the top 1/3 of the screen eye level. The keyboard and the mouse should be close enough to prevent excessive reaching, which strains the shoulders and arms. Keep your elbows as close to your body as possible. Your chair’s backrest should support the natural curve of your lower back. Or consider a standing desk, which is becoming increasingly popular! Feet should be flat on the floor or on a footrest.
  5. Get in the Habit – These tips may feel awkward at first due to the conscious effort needed, however with time, it will become more comfortable and natural. Set up alarms on your phone every hour to remind you to take a break.

 

This information is sourced from: www.cochranelibrary.com/

Five Tips To Help You Feel Great

Five Tips To Help You Feel Great

The team at Maroubra Road Physiotherapy want to get you out and about and enjoying life! We know it’s hard to do this when you are suffering from pain or discomfort, so we’ve put together the following 5 tips to help you take advantage of life without pain!

Tip 1: Always keep your head level and your shoulders relaxed, especially during activities like walking, standing and even sitting. This will improve your posture and reduce the risk of back pain. Standing with your knees slightly bent can also be beneficial.

Tip 2: Try not to sit for long periods at a time. Stand up and stretch or walk around every 30 minutes.

Tip 3: Lifting heavy objects is one of the most common causes of back pain. Therefore, make sure you always observe correct lifting techniques – hold the load close to your body, feet shoulder-width apart. Bend your knees, not your back, and lift from your legs. Avoid twisting! Use your feet to turn and don’t lift the load higher than waist height.

Tip 4: The correct type of mattress and pillow will help you get a great, relaxing night’s sleep. Both should be firm enough to support your body weight and shape. Your spine should be straight when lying on your side, and maintain a natural curve when lying on your back.

Tip 5: Promote good posture when seated, especially during driving by using a rolled up towel positioned for your lower back. This will help to prevent back and neck pain.