A Chiropractor’s Guide to Outdoor Running

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If you have never run before it is advised to first consult your medical practitioner to ensure no injuries to your joints nor any harm to pre-existing conditions you may have. If you are used to running on a treadmill, transitioning outdoors may take some time. Running on a stationary treadmill versus outside on uneven surface is different.

Warm up: Prior to running and even after you are done, it is always important to stretch! Stretching helps avoid any injuries and keeps the muscles flexible, strong, and healthy. It is important to never stretch a cold muscle. When stretching, you ideally want to hold each stretch for about 30 seconds and repeat it twice on each side.

Location: Try to pick a trail that is more popular and visible. If you have any friends or family that run, you can ask them for a location. Otherwise, there are plenty of online running forums which can help you select one.

Maintain constant pace: You should start with a pace that you are comfortable with and gradually increase speed as you

Start slow: It is advised to start running shorter distances on flatter trails before going on longer runs outdoor.

Footwear: Your choice of footwear should adapt to your environment. Normal running shoes may be good for flat roads or the treadmill, but you may need shoes with good tread for the outdoors.

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