The Four R’s Of Running

Running is an increasingly popular pursuit, and for good reason. It’s a great cardiovascular and total-body workout, not to mention the mental-health benefits — challenging yourself, spending a little time in the Great Outdoors, enjoying a little one-on-one time amid your too-busy, too-hectic daily grind.

Whether you’re running a mile a week, or five miles a day, it’s easy to forget there are ways to make your running experience safer, more enjoyable and more productive.

Here are four to consider before you hit the open road: 

Respect: Running can put extreme demands on your body, regardless of your experience and training. You can make sure your spine and joints are in good working order by having a chiropractor check you out first. Respect your body by considering the proper shoes for your feet & running style, your apparel (your body will warm up quickly and stay warm, so dress lightly or be prepared to remove and carry layers), and hydration (drink 16 ounces before your run and 4-6 ounces every 20 minutes or so during your run). 

Routine: While developing a routine, it is important in terms of pace, motion, etc., you also need to vary the routine to stay challenged and interested. Too many trips down the same route will sap your drive; pick a different distance, direction, etc., occasionally and stay engaged. Buy a GPS watch or map out routes beforehand. 

Rhythm: Develop a rhythm when you run, one that not only establishes a uniform pace (the speed you want to go), but also engages your entire body. For example, swinging your arms in a controlled fashion, helps you move more effectively, while running upright and ensuring your head, neck and shoulders are relaxed and facing straight ahead, helps prevent posture – related injuries and pain.

Recourse: Since most people run alone, you need to prepare for the unexpected. What is your recourse if something goes wrong? To minimize risk, carry your cell phone with you (buy a wrist or waist pack) so you can contact someone if you sprain an ankle, or a loved one has an emergency and needs to contact you. For long / isolated runs, let a loved one know your route, just in case.

The above article was provided by the Ontario Chiropractic Association. For more information on health and safety, visit the Association’s website at www.chiropractic.on.ca or call 1-877-327-2273. Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti aging therapy, and has been serving the Toronto and Markham communities since 1981. You can reach him at 416-499-5656 or www.infinite-health.com.