There’s no wrong season to go for a run.  This exercise is a great way to stay in shape, test your limits, and ensure a healthy body and heart.  But if you’ve taken the summer off… or maybe taken the last few years off, you might be a little out of shape.

Your Billings chiropractor has a few tips on how you can get back into the run without putting your body into a compromising, and potentially dangerous, situation.

Do Your Warmups!

Your muscles can take a lot, but just like a piece of machinery that hasn’t been used in a while, if you turn it on full force something’s going to give.  In this case, it’s likely a torn ligament, tendon, or muscle.

Warming up is more than just stretching.  In fact, stretching cold muscles isn’t ideal.  Some light leg swings, a couple quick high knee steps in place, and a few lunges help to get the blood moving to those leg muscles.  Then, light stretching to ensure muscle movement.  You’re not really stretching the muscle to get more done; you’re feeling for anything that doesn’t feel right, and opening the areas up for more blood flow and optimum movement.

Don’t Dive Right In

If you’re not used to running 10 miles per day, don’t dive right in and try to run 10 miles per day.  You can’t train for a marathon in a week.  You have to work up to these things.

Start off slowly, do a mile at first and then add another mile every few days.  As your muscles (including your heart) get stronger you’ll find it’s easier and easier to run those longer distances.

Strength Training is a Must

Running will help train your legs and core, but often our bodies need a little more of a boost to ensure no injuries happen.  For the legs, do squats, lunges, and other leg exercises to ensure that every step you take while running will be properly absorbed.

For the core, plants, twists, sit-ups, and leg raises help to strengthen those muscles.  These allow you to maintain proper alignment while running, and prevent injuries that are caused by twisting too hard.

Don’t Push It

Your body knows what’s up.  If there is discomfort, that will turn into pain.  Pain comes after the damage has already been done – it’s the last sign of something wrong to show up, and the first sign to leave.  So, by the time you have pain, you’ll need to come see Dr. Durbin to receive chiropractic care.

Come See Dr. Shayne Durbin – Billings Chiropractor

Making an appointment is easy.  Just fill out the contact form on our site to request a time, or call the offices at 406-545-2128 and we’ll get you in the next spot that works.

Soon, you’ll be on your way to a life with less pain, and a fall full of running that doesn’t result in major injuries.