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Top Tips for New Runners – with Mr Akash Patel
Mr Akash Patel, Consultant Trauma and Orthopaedic Surgeon specialises in hip and knee disorders. He has a keen interest in sports, exercise, and surgical education. He also ran the London Marathon and is sharing top tips for new runners, although Mr. Patel’s insights are not just for runners but for everyone who wants to stay healthy and active.
Whether you’re a seasoned athlete or taking your first steps on the running track, Mr Patel has a treasure trove of tips to help elevate your training and ensure you’re running toward your fitness goals with the utmost confidence.
Running offers numerous health benefits; including improved cardiovascular fitness, weight management and stress reduction. However, like any physical activity, running should be done in moderation and with proper precautions to minimise the risk of injury.
As a keen runner, Mr Patel advises understanding the benefits versus the risks and applying this knowledge to optimise performance and, in particular, reduce hip and/or knee problems.
Below are Mr Patel’s top tips for new runners:
1. Proper Footwear:
Invest in good-quality running shoes that fit your feet and running style. Comfortable trainers and socks will improve your runs and overall experience.
2. Always Warm Up:
Always warm up before a run to prepare your muscles and reduce the risk of injury. Stretching hamstrings, quadriceps, gluteal and calf muscles is key.
3. Hydrate:
Stay hydrated before, during, and after your run to maintain energy levels and prevent dehydration.
4. Correct Form:
Focus on your running form to improve efficiency and reduce the risk of overuse injuries. Start gently and build up with focus on technique.
5. Gradual Progression:
Don’t push too hard too fast. Gradually increase your mileage and intensity to avoid overtraining.
6. Rest and Recovery:
Give your body time to recover. Rest days are crucial for injury prevention and performance improvement.
7. Strength Training:
Incorporate strength training exercises to build a strong foundation and prevent imbalances.
8. Nutrition:
Fuel your body with a balanced diet to support your running goals.
9. Listen to Your Body:
Pay attention to any pain or discomfort. It’s essential to address issues early to prevent more severe injuries.
10. Variety:
Mix up your running routine with different types of runs, like speed work, long runs, and cross-training, to keep it interesting and improve overall fitness.
Remember that everyone’s needs are different, so adapt these tips to your specific goals and abilities. It’s also a good idea to consult with a coach or healthcare professional for personalised advice.
