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WEEK#1: 7-Tips To Get Back In The Groove of Running - Shaun Frazer (Macquarie Physiotherapy)

Updated: Feb 16

New year, new you! It’s something most of us drag out at this time of year and never actually commit to. However, what if you had a little bit of help this time?

Over the coming weeks, we are going to take you through a complete return to running plan starting at getting yourself prepared all the way to cooling down.

Stage One - Preparation:

1. Get yourself off on the right foot!

Make sure that you have an appropriate and comfortable pair of shoes to start your journey. If you aren’t sure of where to start, then get into a specialist shoe store and have them guide you to the right fit.

It’s also worth noting that even if you have a great pair of shoes, they can reach a used by date. This is generally accepted to be somewhere around the 800 km mark and applies even if they may still look ok as the issue is related to shoes beginning to lose their level of support which may put you at risk of increased injury.

2. Fits like a glove!

Make sure you have the appropriate clothing for the job at hand. We generally advise that you choose something which is loose-fitting or free-flowing so as not to restrict any of your movements. Otherwise, you may run the risk of issues such as the dreaded “joggers nipple” or chaffing in general.

3. Where am I?

“If you don't know where you are going, any road will take you there.”

It’s important to set a goal you can work towards otherwise you may find your motivation start to wane as time goes on.

It could be something general (but still very important) such as, having more energy to play with the kids, or more specific, like running 5 km in under 20 minutes. Either way, this will help you keep yourself accountable and moving in the right direction

4. Set your watch to it:

Consistency can often be the difference between success and failure.

Get yourself in a routine where you do your run at the same time and on the same days of the week. Like the comments about setting a goal, this kind of consistency will hopefully make it easier for you to keep yourself accountable.

5. Time flies when you’re having fun!

Having a running partner or running group can be a great way of keeping yourself on track. There are the obvious social benefits of doing something with others (in a COIVD safe manner). While it can also serve as an extra little motivator as you might not want to let the team down by missing a session.

Think of somewhere you enjoy as your place to run. This could be on a path near the beach, in a park, around the block, around an oval, or on a treadmill at the gym or in your home.

6. Good things come to those who wait!

Set yourself a reward for meeting your goals each week. This could be something

simple like a bar of chocolate or a little more luxurious like a remedial massage.

Either way it’s a nice way of patting yourself on the back for a job well done, not to

mention the endorphin release that can occur with these options.

7. If in doubt, talk it out:

If you are genuinely unsure whether you are ready to run because of previous or

current injures then get in contact with a qualified health professional, such as a

physiotherapist, who can take discuss things further and also take you through

some screening tests to assess your capacity in good detail.

Getting Back Into The Groove Of Running Series

by - Shaun Frazer


Partner Macquarie Physiotherapy

Team Australia Floorball Senior Coach,

Reach out to the team Stay Fit Corporate to discuss getting your teams booked into a get back in the fitness groove information session