Are you ready to put some rubber to concrete after having a winter break? Or perhaps you’re not quite ready and need some tips to help persuade you. Whatever your reasons, we’re glad you’ve joined us to read some of PhysioRoom.com’s top tips for getting back out and pounding the pavement
Comfort and Preparation are Key
If you are heading back out for your first run in a while, the last thing you need is to be anchored down by some easily avoidable issues.
Warming up is absolutely crucial, that’s why performing a series of stretches before you set off is key.
Even if it’s a simple jog around the park, warming up before exercise is a healthy and safe habit to get in to.
Before you even set foot out the door you’ll first of all have to dust of that old gear and see if it still fits.
If it doesn’t, and even if it does, why not check out the 1000 Mile Ultimate Compressions socks? They can be worn while running and increase lymphatic drainage which removes waste products from the muscles
Start Slowly
One of the biggest mistakes people can make is immediately throwing themselves in to a long and complicated exercise plan than instantly increases activity levels tenfold.
That’s a recipe for injury or burning yourself out before you’ve even got going. Instead, for the first few sessions, try and ease yourself in to the mindset of a beginner. By keeping the intensity low and setting realistic and achievable goals, we can make sure we don’t drop the ball and can actually observe tangible progress.
To avoid those pesky blisters when you get back in to things, try the 1000 Mile Fusion Socks.
Injured? Don’t Take a Chance
It doesn’t matter whether you’ve taken back to the road like a duck to water or you’ve rushed back, injuries can happen regardless.
The worst thing you can do is ignore them. If you get the slightest inkling that something isn’t right, don’t continue to pile pressure on the problem. The best course of action is to take a break, find out what’s wrong and give yourself sufficient recovery time.
Trying to run it off will only increase the pain, potentially worsen the injury and greatly lengthen your rehab period, meaning you’ll spend less time doing what you love.
If you feel any niggles, it’s important to follow the PRICE protocol: protection, rest, ice, compression and elevation. Then consult an expert as soon as possible.
It also wouldn’t be the worst idea to invest in a suitable brace or support to assist in your recovery. For example, if you’re suffering from patella tendon pain, the Ultimate Performance Ultimate Patella Knee Strap is the perfect way to give yourself some extra support.
Prevention is Always Better than Cure
Just as with the previous point, if you’re aware of an existing problem, it’s always wise to protect yourself from any further issues. Especially if your body has adjusted to low-activity levels.
If you’ve just come off the back of surgery or you know a specific joint or muscle isn’t as strong as it should be, a light, comfortable sleeve or small, unobtrusive brace will give you that extra peace of mind without interfering with your training, letting you get back up to speed safely.
The Ultimate Performance Advanced Ultimate Compression Elastic Knee Support could be just the right fit.
Stay Hydrated
We know you probably don’t need told that the very thing that makes up 50-60% of your is vital for exercise, but a healthy reminder to stay hydrated never hurts.
Dehydration lowers energy levels and will increase that tired feeling much faster. Muscles are made up of high levels of water, so it goes without saying, the less water, the less effective they are.
When your body starts sweating out fluids, your heart has to work harder in order to supply your body with oxygen.
To put it simply, you need water, that’s why something like the Ultimate Performance Tarn Performance Hydration Pack 1.5L is the perfect way to re-hydrate while on the run.
Cool Down – Take Care of Yourself
You’ve maybe heard of ‘DOMS’ and if not, you’ve almost certainly experienced it at some point. Delayed Onset Muscle Sorness describes the ache and tenderness you may feel in your muscles after a workout. This could be because of a particularly vigorous session or because you’re a bit rusty and your body is remembering how it feels.
In some cases, it may be unavoidable as your muscles readjust, but a cool-down session will go some way in helping stave off the dreaded DOMS as you get started in a routine.
Post-Exercise it’s all about recovery, and it’s products like the PhysioRoom.com Baselayer Compression Shorts that will help you get back out there as soon as possible!
Author | Chris Coates