Tips for Running Outside

The weather is warming up which means a lot of runners will be transitioning their running workout to the outdoors! The team at Apex and Gillette Physical Therapy have come up with some important tips to remember when running outside.

Drayson's running tips -

• Be sure to have proper footwear. Shoes shouldn't be too tight, a tiny bit of room between the end of the shoe and your toe is good.

• Breathe! On long casual runs deep controlled breaths using both your nose and mouth is the most efficient. However if you are running at a more intense pace breathing through the mouth is shown to be the most efficient.

Tom's running tips -

• Don't always run on hard surfaces. Run on grass or sand at times if possible to alleviate some of the force being applied to your joints.

• Run at a cadence of 180 steps per minute. This will help create a healthy stride length.

Christian's running tips -

• Good arm swing. Don't leave your arms out of your run. Arms account for roughly 10-20% of your running power.

• Do not increase your weekly mileage more than 10% each week. This will help avoid stress fractures and other overuse injuries.

If you are looking for more tips or would like to talk to our staff about bettering your running routine, give us a call today!