It is important that you receive
information which will help you prevent
injuries. You should expect this as part
of the service you receive from your
health care providers. Just as your
grandmother reminded you that “an ounce
of prevention is worth a pound of cure”,
or that other old saying that declared,
“a word to the wise is sufficient,” the
information here can help you avoid
problems if you are among those just
beginning a running program.
– Do not begin a running
program without first having a health
assessment by your health care provider
to establish that you are in sound
enough physical condition to begin the
bodily stresses that come from
initiating such a program.
As you begin your running, you will have
a lot of new things on your mind.
Knowing some of the good habits at the
beginning of your program will save you
from injury and from relearning and
Here are a few of the things you should
review during the first weeks and then
again periodically as your running
Select shoes that are
specifically designed for running and
make sure you have proper room for
your toes and a good built-in arch
support if you do not use proper orthotics.
Use clothing that is
appropriate for the weather such as a
light shirt and shorts in summer,
jogging jacket and pants in autumn and
rainwear as necessary.
As a beginner you
should choose a trail that is
relatively flat and without any banked
As you run, your arms
should swing freely and feel relaxed;
your elbows should be slightly bent;
hands should not cross in front of
your chest and your shoulders should
be down, at a relaxed level.
You should be able to
run with an upright posture that does
not flex, bend or twist and turn as
the legs carry you along.
Shoes that are in ill
repair, do not fit or have not been
worn for a long time.
can lead to an excessive loss of body
fluids in warm weather or chills and
pulled muscles on cooler days.
Uneven or hilly
surfaces can lead to unnecessary
strain or injury.
Your arms should never
criss-cross in front of you as this
will lead to mid-back pain and neck
ache as well as impeding your
It is not just poor
form to run with a bend at your waist,
it is a terrible strain on your low
back and leg muscles; often leading to
recurrent severe muscle spasms and low
– Once you decide to
begin a running program, the best and
most serious advice to give you is that
prevention and early treatment of
running injuries are the best keys to
long-term success. Your health care
provider can provide you with a game
plan and running program essentials such
which are geared to easing and
preventing many running injuries.
to ensure that the muscle groups are
both strong and in balance.
Orthotic devices, which
are customized for only your feet and
will compensate for any bio-mechanical
imbalances that can lead to strain or
As always, your chiropractor will be
there to provide treatment and
rehabilitation therapy should you become
injured. The old words of wisdom should
continue to be in the back of your mind
for running just as they are for any
other athletic-type injury: When you
suddenly suffer a sprain, stop and rest,
apply ice for 10 minutes at a time, call