A-beginner’s-guide-to-outdoor-running

Chiropractor-approved tips

You’ve made the decision to take your cardio routine from the treadmill to the sidewalk – congratulations! You’re on your way to reaping some amazing benefits. If you’re feeling wary about transitioning your routine to a new location, we’ve got you covered. With a good pair of running shoes and some healthy preparation, you can get the most out of your running session outdoors. Note: Running is a high-impact activity. If you’ve never run before, please consult a chiropractor/medical practitioner to ensure you won’t worsen any pre-existing conditions or cause injury to your joints.

Here are some tips to help get you started:

Warm up and cool down: Make sure you stretch before and after your run. Stretches are an essential part of your running routine to avoid injuries. Some important points to keep in mind:

  • Never stretch a cold muscle
  • Hold each stretch for a slow count of 30
  • Repeat twice on each side
  • Don’t overstretch—be comfortable
  • Don’t bounce when stretching

Pick a road or trail you are familiar with: When starting out, the last thing you want to worry about is getting lost. Before you lace up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better.

Wear the appropriate footwear: Adapt your shoes to your environment. A regular running sneaker works for the flat, predictable surface of a treadmill. But once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and provide support over uneven surfaces.

Start slow: Running outside is more taxing on your muscles, joints and bones, making you more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails. As your endurance improves, gradually increase your mileage and hill work.

Maintain a constant pace: Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start with moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.

If you’ve been running on a treadmill for a while, transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface. When in doubt, you can always talk to a chiropractor about how to improve your form and prevent/manage injuries.

References:

Floating Review Template1
Royal York Chiropractic and Massage Therapy (416) 233-5413
4.9 6
Dundas Street West Toronto Ontario M8X 1Y3
  • I started going to Dr. Marco back in January 2020 when I was suffering a lower back injury. After seeing the reviews on google, I decided to give him a chance and I haven't looked back. Dr. Marco has helped me in my recovery and brought me back to feeling healthier than ever. He is extremely knowledgeable, kind and easy to talk too. Not to mention, the prices are very reasonable and not overpriced. I highly recommend him to anyone looking for a chiropractor in Etobicoke.
  • Royal York Chiropractic was recommended to me by multiple people, so I decided to give it a go for my back and shoulder problems. My first experience with Dr. Marco was extremely positive. He is very knowledgeable and easy to talk to. His honesty and commitment to improving my pain is what kept me coming back. Very positive experience!
  • I have been seeing Dr. Marco for many years now and he helps me each time I see him. He’s friendly, knowledgeable and has a level of clinical awareness that comes from years of experience which helps to create an overall positive interaction. Making appointments is never an issue and the clinic environment is welcoming and relaxing. Highly recommend him!
  • I have had very positive experiences with Royal York Chiropractic. While Dr. Peter has predominantly been overseeing my care, I have had adjustments with Dr. Marco as well. Both are competent, caring, friendly and willing to answer questions. Anna keeps the office well-organized and the few times I've had to wait, it has never been for long.
  • I have been seeing Dr. Marco for a few years now and he helps me every time. His adjustments are precise and effective, he knows what he is doing. He can be aggressive or as gentle as you need. Appointments have never been an issue, he always works around my schedule. I would highly recommend him!