As the weather warms up, many people are returning to running. No one wants to get injured any time, but these days outdoor running is the safest, most accessible cardio option we have. Work from home and all of this sitting is also causing some additional challenges.
I chatted with Dr. Raqaq Alebiuso from Aligned Modern Health to get his recommendations for staying injury free this spring. He told me that he’s seeing a lot of back and neck pain from people sitting all day while working from home. I’ve had a bunch of friends with knee pain and plantar faciitis. He sees more sitting and poor ergonomics in the home work station as major challenges that require some extra work to stay healthy on the run.
How to Prevent Running Injuries This Spring – Tips from Dr. Alebiuso
Move during the day and warm up before you run. During your work day, stand up and do some light stretches every hour, if possible. Sitting and then going straight to running when we’re stiff and spines are compressed is leading to (or exacerbating) injuries. Before you run, warm up. He says, do a series of moves that mimic running. He recommends reverse lunges, step ups, lateral lunges, bird dogs, hip circles and high planks. I like this warm up series from Tina Muir, too.
Ramp up your running slowly and have patience. This is always important, but even more so if you’ve taken a running break during the pandemic. If you’re starting from low mileage, add a mile per week (or max 2) to your longest runs. Consider run walk as an option.
Don’t forget strength training and core work. Strength training and core work build stronger runners. How? They improve your posture and gait. They strengthen muscles and joints and improve muscle activation. For me, Pilates has helped my posture and balance. I rarely have the one-sided injuries I used to get before incorporating Pilates and weight training.
Practice post-run self care. After your run, hydrate and do some static stretches. Do some foam rolling and if you have pain, don’t forget to ice it!
Make sure you have the right shoes and consider inserts for additional support. Go to your local running store for a shoe fitting. They can make recommendations based on your gait, mileage and arches.
My friends from Fleet Feet Chicago asked if I wanted to try new Superfeet ME3D custom insoles. I don’t typically use insoles other than the ones that come in my shoes, so I was game.
I made an appointment at Fleet Feet in Old Town for the fitting. It involved standing on a platform that took measurements, looked at the size and shape of my feet and showed where weight was distributed. Then, I walked back and forth on a mat that looked at foot strike and gain.
The results were in within a few minutes. I learned that my feet are sized 8.1 and 8.7! Whoa. I also confirmed that my feet are pretty narrow and that my arches are medium to high. The walking showed that I strike on my forefoot. The whole process and review took about 15 minutes. The video is 3D so I could see my feet and their subtle differences.
My inserts were ready in just over a week. They’re 3D printed based on my unique biomechanics and foot geometry. I also thought it was pretty cool that my name is imprinted on the back! At Fleet Feet, they adjusted the front of the insoles to fit in my shoe and told me to test it out and ramp up the miles slowly to get used to the insoles.
I’ve been using the insoles in my Mizuno Wave Riders. I love them for walking, but I’m not sure I need the extra support for running. I’m going to try them in my Hokas to see if I like them better. If not, I’m going to use them for walking and hiking. Marcia tried them, too. She loving the additional arch support and the fresh feeling in her feet.
Want to try Superfeet ME3D custom insoles? Fleet Feet Chicago will gift a pair to one lucky reader – a $150 retail value. Please note that you must live in the Chicagoland area and have access to one of the seven Chicagoland Fleet Feet locations to redeem the giveaway. Winner must be 18 years of age or older and the offer is void where prohibited. The giveaway ends on April 16. A winner will be selected and notified on April 17.
a Rafflecopter giveawayThank you Fleet Feet Chicago and Superfeet for this opportunity!
Please note: I was offered product in exchange for editorial consideration. I was not otherwise compensated for this post. All opinions are my own.