The Best Preparation for Running

May 1, 2025

Planning


The key to any successful running plan is to not do too much too soon by starting slowly. It is important to listen to your body to prevent injury and optimize performance. A progressive plan will be individualized to your current fitness level, fitness goals and daily schedule.


Another key aspect to planning your run is mental preparation to overcome mental blocks. Goal setting is a great way to increase motivation by internalizing your success as you reach each milestone. Start by setting realistic, short term goals that will build on your success over time. Getting into a positive mind set can also be helpful for mental preparation before you set out on your run as well as during the run. Take time to address the positive feelings that you normally experience after a run. Reminding yourself during your run that you are capable and have achieved success in the past is helpful to push you through negative thoughts of stopping short.



Incorporating some of these tips can help you run longer and faster to achieve your running aspirations. Below is a link to runner’s world which details a twelve-step running/walking progressive plan to slowly introduce more running and less walking over a twelve week period. As the link explains, you should work at your own pace and if you need to repeat a step numerous times, listen to your body and repeat it as long as needed.


https://www.runnersworld.com/beginner/a31707889/best-beginner-running-plan/

Pre Run Warm Up


A proper warm up of 5-10 minutes is essential for a successful run and injury prevention. A full body dynamic warm up composed of stretching should be performed before you set out on each run. Dynamic stretching is a great way prepare your muscles, increase your heart rate and optimize range of motion and strength while elevating your core temperature. This ensures optimal oxygen and blood flow to your muscles during the run. For examples of Dynamic warm-ups, refer to the photos below:

Hydration


Why is hydration so important when running? Hydrating before, during and after workouts allows for our body to naturally bring energy to our cells, to limit cramping and cushion our joints. Thus, during moderate to vigorous intensity exercise we need to be drinking more to prevent injury and optimize recovery time.


Pre-run you should drink at least 16 oz or 500 ml two hours before your run, during your run you should be drinking 200 ml every 15-20 minutes of exercise, then immediately following your run, you should have another 16 oz/500 ml of water with food and a protein source, whether this is a meal, a protein bar or a protein shake.

Post Run Cool Down


A proper cool down of 5-10 minutes is just as important as a warm-up routine to slowly ease intensity to allow heart and breathing rates to return to normal. This will include walking for a few minutes post run followed by static stretching. A proper cool down will help optimize exercise performance, prevent injury and decrease pain and inflammation from delayed onset muscle soreness.


After a run, you should begin your active cool down phase with a 2-3 minute period of walking to help bring heart rate and breathing rate back to normal. Once you feel sufficiently cooled down from the walking period, you can move into the next step of the post run routine which includes static stretching.


Static stretching helps your muscle recover faster after exercise and reduce the pain and inflammation associated with delayed onset muscle soreness. Stretching also increases flexibility and range of motion which further help your running efficiency. Furthermore, stretching is a great way to release tension from your muscles following any exercise.


Below me are a few options for static stretches to incorporate after a run:

Trail VS. Treadmill VS Road Running Preparation


Treadmill running: for individuals who want to be able to control their incline and speed very quickly and effortlessly. It is also potentially easier on joints. You are able to control your strides and repeat the same motion over and over for an allotted period of time without worrying about running too far away, and a change in terrain. You can also keep track of your heart rate throughout your workout. Potential negatives of treadmill running is that you may perceive the run as harder or more boring due to being inside. You may also potentially lose some agility that you would naturally gain running outside in harsher terrain and avoiding obstacles such as potholes, wildlife etc.


Road running: is ideal for individuals who are training for distance and enjoy exercising outside to breathe fresh air during their workout, this aids in boosting your mental health! Road running can be different from the treadmill because you have to worry about traffic on the road, other distractions such as wildlife, and inclement weather. Individuals who road run are able to have measured strides and can run effectively without having to calculate the distance of their strides due to terrain. Road running on uneven and uphill terrain also strengthens bone and leg muscles. Some uncertainties of outdoor road running is that inclement weather makes it more difficult to schedule runs and you need to pay extra attention to potential hazards.


Trail running: is potentially more challenging due to the uncertainty of the terrain, strides will have to be monitored more closely due to uprooted terrain, rocks and other loose sediments as well as wildlife and weather conditions. Trail running can be peaceful but individuals need to be prepared for the terrain by stretching prior and actively thinking/preventing rolled ankles or other injuries caused by falling.

How to Play Pickleball Like a Pro

May 12, 2025
What is pickleball? Pickleball is a sport that combines different elements of tennis, badminton, and ping-pong. It can be played indoors or outdoors on a badminton sized court with a slightly modified tennis net (it needs to be slightly lowered). It is played with a paddle and a small ball with holes in it. You can play in either doubles or singles (doubles are more common). This game can be enjoyed by all ages, with a multitude of skill levels and mobility ranges. What are the rules/basics of pickleball? The head of the paddle must not be above the highest part of the wrist at contact. When serving: The server’s arm must be moving in an upward arc when the ball is first struck, after that, when the paddle comes in contact with the ball, it must not be above waist height. When serving, the servers’ feet must be outside of the court (not touching the court or the outside extension of the court ex. sidelines), at least one foot must be behind the baseline on the playing surface (see pictures below)  The serve also must go cross court to the opposing side

Cycling Mechanics

May 6, 2025
Proper Bike Fit  Proper frame size The best way to ensure a bike fits you properly is to stand over the frame and see if there is about 2.5-5cm or 1-2 inches of clearance between the bike frame’s top tube and your groin. The graphic below outlines the various parts of a bike frame.

How to Improve Your Running Efficiency

May 2, 2025
Running Gear It is important to ensure that you have a sturdy pair of running shoes that fit not only your feet but are appropriate for the terrain that you are running on. For treadmill running and road running, wearing a pair of durable running shoes with comfortable heal support is a good place to start. For track running and sprint training, spikes or more curved sole running shoes might be better. For trail running, a sturdy pair of running shoes with more grip and groves on the bottom for added support and stability may be needed. Asics recommends that your running shoes are replaced every 724-885 kilometers. Asics also suggest that if your running shoes don’t have any signs of excessive wear or use, you may be able to wear them slightly longer than the recommended usage without injury. Furthermore, it is important to take into account the weather before you set out on an outdoor run. Proper attire is essential to avoid over heating or becoming too cold. Ultimately, clothing should offer sun protection, have moisture wicking and quick drying material, and proper insulation/air flow depending on weather. Clothing as such will help keep your body cool and ensure optimal comfort as your internal body temperature increases during the run. Warm weather: clothing should help wick away sweat, quick drying, cooling and provide sun protection Cool weather: layers that still optimize air flow, gloves, heat protection.  Sun protection is also another key aspect to take into account when running outdoors. Ultraviolet Protection Factor (UPF) apparel offers UV (ultraviolet)A and UVB ray protection and is beneficial for outdoor runs on sunny days. The higher the UPF rating the greater the protection from UVA and UVA B. Below is a link to an article outlining everything you need to know about sun and UV protection when exercising outdoors:

Office Ergonomics

April 15, 2025
Do you have a desk job? Do you think you have bad posture? Good news- perhaps there is no ideal position for sitting or standing. There is a strong belief amongst rehabilitation professionals that not spending too much time in any static/stationary posture might be a key to avoiding “bad posture”. Healthy postures and a proper workplace set up can certainly help an employee’s productivity at work and reduce the likelihood of repetitive strain injuries down the road. Regular breaks sure can go a long way in helping your work efficiency, so start putting those smart devices to use and set reminders to move from your static postures every 20-30 minutes!

Benefits of Strength Training

April 14, 2025
There are numerous benefits associated with strength training including increased muscular strength and endurance, stress relief, sleep improvement, and musculoskeletal pain management. As such, there are more than enough reasons to incorporate strength training into your daily routine and keeping these in mind can help keep individuals motivated to continue training. We all know how difficult it is to keep up with exercise and training but having a better understanding of the benefits will be a big motivational factor to continue!

The Benefits of Caffeine

April 13, 2025
There has been some debate over the years on whether or not caffeine is a healthy choice. At The Right Move, we’re big coffee fans so we’ve done some research on the subject and there are actually tons of health benefits that come from caffeine. So, you can enjoy your morning cup (or three) without feeling guilty or worrying about causing damage to your health! The Mayo Clinic notes that drinking 400 milligrams (mg) of caffeine a day is safe for healthy adults. They note that this is the equivalent to four cups of coffee per day, but that all depends on where your coffee comes from. This is good news for those who need more than one morning coffee! If you stay in the range of what’s safe, caffeine has so many health benefits. There are so many incredible benefits, but here are a few of the positive effects caffeine has on our health: It Reduces The Risk Of Diabetes Research shows that drinking 5 cups of coffee a day can reduce the risk of developing diabetes. This is mainly because of the high level of disease-fighting antioxidants found in caffeine. Drinking sugar-free coffee daily can make you less likely to suffer from type 2 diabetes. It Improves Muscle Performance and Stamina Research has proven that consuming 140 to 400 mg of caffeine 30 to 60 minutes before exercising can improve both speed and endurance. Caffeine slightly increases your heart and breathing rate by stimulating your nervous system. Additionally, caffeine, when mixed with carbs, can replenish muscle glycogen concentrations faster after exercise. This is why caffeine is often used in energy drinks to increase stamina. It’s Good for Your Cardiovascular Health A few cups of coffee per day can give you a healthy heart! Caffeine constricts your arteries by infiltrating the receptors that line the blood vessel walls. This causes your blood pressure to rise. A research at Brooklyn College has found that men who consumed 4 cups of caffeinated beverages daily are less likely to suffer from heart disease than those who never took a sip. Drinking coffee has been found to reduce the risk of stroke by 22% as well! It Can Help You Lose Weight Drinking caffeinated drinks can often times help in weight loss. Regular drinkers often report a decrease in appetite, resulting in weight loss. 300-400 milligrams of caffeine in any form (cola, tea, or coffee) is enough. It Improves Your Memory Caffeine increases the level of a neurotransmitter called acetylcholine. This is associated with attention, concentration, learning and memory. So, it has a positive effect on memory and cognitive function! Caffeine can provide various health benefits, but is only possible with the right dosage of caffeine. Excessive intake of caffeine has been reported to cause adverse effects on your health, so it’s important to stay in that 0-400 mg range to get the most benefits to your health!

The Benefits of Shockwave Therapy

April 12, 2025
Shockwave therapy is a relatively unknown treatment option in the public eye but is one that works especially well for nagging injuries, athletes, as well as those with chronic pain. Whether you’re experiencing soft tissue discomfort or have a medical condition such as tendinitis; shockwave therapy can offer you quick, effective relief!

How Physiotherapy Can Treat and Prevent Sports Injuries

April 11, 2025
Spring is here, which has a lot of us getting more active than we have been the past few months. This is great for our overall health; but can lead to sports injuries if we aren’t careful, which is why physiotherapy is so important! Physiotherapy is essential when it comes to recovery from sports injuries. Most athletes wait until an injury occurs before seeking treatment, however a physiotherapist can also help you prevent these injuries from happening too! When it comes to treating existing injuries, physiotherapy focuses on a custom-made and comprehensive treatment plan that is tailored to you and your injury. From muscle strains to ligament sprains, dislocations and fractures, professional treatment will get you feeling better faster. At The Right Move, we have lots of high quality treatment options to help with sports injuries as they happen such as: