Running Routine Reboot

Reboot your running routine!

While shorter days and chilly nights are right around the corner, I can’t help but get a little excited with the change in season!

 As many of you may have heard the slight Canadian accent I sometimes let slip, you may have also guessed that the drop in temperature makes me feel right at home on our beautiful beaches!

I love getting out and exercising in the gorgeous summer sun, but 5 minutes can feel like 5 hours especially when you are huffing, puffing and pouring with sweat. That is why this is my favourite time of year to amp up my running routine!

Whether you are a seasoned runner, a sporadic jogger or someone who has never pulled on a pair of sneakers in their life, this is the perfect time of year to get out and give running a go!

“But Katie, I don’t think I like running.”

“That’s ok, try starting with a friend or going for a sunset walk.”

Getting started:

  • Make sure you have the right gear – choose running shoes that provide support for your foot type and comfortable workout clothes
  • Listening to upbeat music playlists or a favourite podcast – will get you in the zone and provides great motivation to keep up your pace or go a little further
  • PACE – whether you are plodding along like a turtle or racing around like a speed demon just make sure that you listen to your body and choose a pace that feels comfortable to you
  • DISTANCE – start out with smaller distances or intervals – it’s OK if you need to take walking breaks!
  • FREQUENCY – start out 1-2 times a week to let your body get used to this new motor pattern before adding extra runs
  • HAVE FUN – starting with a jogging buddy or signing up for a local fun run can add motivation and give you a fun goal to reach

Beach runHelpful tips – Injury Prevention

  • STRETCH –  static stretching of your legs, torso and arms before heading out and to cool down when you finish will get your muscles ready to go
  • WARM UP – dynamic movements are a great way to get your body ready for a jog (Katie is demonstrating some useful dynamic movements below)
  • Getting back into running after a hiatus – DO NOT try to hit the 10 km you were doing before! This is a common way to end up injured! Dial back the distance and intensity as you gradually get back into your stride
  • LESS IS MORE – start with smaller distances at a slower pace 1-2 times a week as you start or get back into your running routine to let your body get used to the movement pattern to prevent injury occurrence or re-injury. You can slowly increase each aspect over a few weeks
    • Softer surfaces such as grass or packed sand can be easier on joints however they also add a degree of instability so make sure you tread carefully and have clear visibility if you are switching from the pavement.
    • If you are running on a surface that is slightly slanted left or right, such as a beach or street curb, try to split your time equally between the left and right slant so that you balance out the imbalanced load going through your pelvis

We all know that running is a great way to get your heart rate up and improve your physical fitness! But I also believe that running has a powerful impact on the mind.

Below you will see Katie demonstrating some dynamic stretching exercises you can incorporate into your pre-running warm up routine!

Anterior-Posterior leg swingLateral-Medial Leg SwingSquat Jump

Where does Chiropractic come in?

  • Make sure your joints are all moving properly
  • Address any muscle imbalances
  • Correct any poor movement and running patterns
  • Assess and Treat any past or current injury
  • Monitor your progress

Call the Hands on Health Care Clinic at (02)9949-3017 or book online at to find out more about how to start or reboot your running routine!

April 30, 2018
Katie MacRae