As the world continues to cope with the COVID-19 pandemic, many Ontarians have taken it among themselves to begin exercising. Regular physical activity has enormous health benefits, including: healthy weight management, improved sleep, less aches and pains, stronger hearts and less chance of chronic illness. Unfortunately, gyms and recreation centers are closed, resulting in people exercising at home or outdoors. Less traffic and warmer weather (eventually) on the way have resulted in many people people beginning to jog and run. As a great way to begin a journey to physical activity, there are a few things to keep in mind before you think about running the Boston Marathon. This article will help you understand a bit of running lingo, how to run more efficiently and enjoy pain-free running.

Learning to run means you have to learn a bit of running jargon:

Pace: How fast you’re running, usually expressed in kilometers per minute. Your pace will change every run depending if you are training for speed or distance, your effort, environmental conditions, and other factors. Don’t let pace be the defining factor in your run; as your fitness improves, you will have more consistent pace times.

Cadence: Also termed “Stride Rate”, cadence refers to how many steps you take in a minute of running. A higher stride rate (greater than 170) may reduce injuries and help you run faster.

Tempo Run: A sustained faster-than-usual run of shorter distance. These runs take more effort and more mental concentration, however they will improve your fitness without doing hard workouts.

Ten Percent Rule: A general rule of thumb for beginner runners. Don’t increase your mileage or intensity by greater than 10% each week. This is a good guideline to stay injury-free.

Warm-Up and Cooldown: A gradual way to run or walk at lesser intensity to prepare the body for your actual run workout. This will help to improve circulation, respiration and get blood to your muscles.

It is common for a runner to experience injuries when they just begin running for fitness or in preparation for a marathon. Several injuries tend to impact the feet, ankles, knees and hips. Although these injuries may set you back a bit in your running progress, it is crucial to treat these injuries before they become a chronic condition:

Runners Knee: A common condition that is defined by generalized pain around the front of the knee joint. Usually defined as a dull ache around the front and behind the knee cap, runners knee is a common injury that can result from muscular imbalances in the thigh, inefficient running patterns or wear-and-tear behind the knee cap.

Iliotibial Band Syndrome: Also known as “IT Band Syndrome”, this thick tissue along the outside of the leg can become inflamed and painful resulting in pain along the outside of the hip, thigh and knee.

Achilles Tendinitis: Repetitive overuse of the Achilles Tendon (the thick rope-like tendon behind the ankle) can result in inflammation and pain at the back of the leg and calf. Most runners may begin to experience this if they suddenly increase their distance or intensity in their runs.

Shin Splints: One of the most common running injuries, shin splints feel like razors along the front of the tibia (shin). Shin splints can result from lack of stretching, poor footwear, flat feet or rigid arches.

To determine if running is the right form of exercise for you, it is very beneficial to consult with your healthcare professional to have a baseline of your physical fitness. Baseline measures can include heart rate, blood pressure, body composition and health factors that may pose a risk for you as an aspiring runner.

A chiropractor can help you with running by using your baseline health measures, health history and personal / lifestyle factors to help design a running program. Further, a chiropractor can help you with stretching, foam rolling, nutritional advice and determining if orthotics are right for your running shoes.

If you are experiencing any of the above symptoms or conditions and would like more information about chiropractic care for your running injuries, contact my office today. Online Booking is now available by clicking here