Tips for Running a 5k Without Stressing Your Joints

With the running season upon us, you may be thinking about running in a 5k. How can you participate in this type of event without putting undue stress on your joints? We’re going to give you a few tips to help you run with confidence and feel good doing it.

How to Run a 5k While Paying Attention to Your Joints

There are four primary things you need to think about if you are going to ask your joints to run that far.

  • Wear proper footwear – Your footwear plays a critical role when you run. You want the right mix of enough support without the shoe being a heavy weight to carry. You also want to be sure you are wearing the right size. The shoes should not be too tight, but too much room can also cause problems.
  • Use an upright running form – Never look at your feet when you run. You should always be looking straight ahead. The straighter your spine is, the less strain you place on your skeletal system and the more endurance you will have.
  • Perform a dynamic warmup before running – A dynamic warmup is more than just stretching. It’s more like a combination of low-level cardio and stretching. Make sure you warm up your hip flexors rather than spending all of your stretching time on your legs. One good way to do this is to march in place, making sure to raise your knees all the way up to waist level. You can move your arms in sync to get a full-body warmup. Another good hip stretch is to stand on one leg and kick the other leg back behind you. Try to get your foot up to waist level.
  • Use the proper running form when running on inclines – Running on hills changes your form for both up and downhill. The key is not to lean at the waist. You still want to keep your spine straight. Adapt your gait to match the terrain and run as if it was flat. You will get a natural lean rather than an artificial one that can stress your joints.

Chiropractic and Rehabilitation for Sports Injuries in Fairfax, VA

If you still find that you are dealing with aches and soreness despite your best efforts to protect your joints, Dr. Ward can help. Call 730.672.1661 today to schedule an appointment at Ward Chiropractic & Rehabilitation.