Three important tips for running

By Physiofusion Ltd

15 Apr 2020

50003316_m.jpg

It is important that we do try to maintain a healthy structure to our days by incorporating exercise, whether it be a walk with the dog, run, cycle, a home work out or for those lucky enough to have home gym equipment, a gym training session.

Although exercise is extremely beneficial both physically and mentally, it is important that we firstly make sure that we have enough energy to complete our planned exercise regime of the day. A warm up and cool down/recovery period are also important to keep possible injuries at bay.

Maintaining sufficient energy

Fatigue is a common factor associated with injury.  Fatigue is another term for over exhaustion. Often, people are unaware as to why they may feel ‘niggles’ and become injured and may not remember a specific point or incident in which caused a certain injury. When we engage in too much exercise, we are overloading the body. When fatigued, the muscle is more likely to be under more pressure than usual and can’t function as strongly as it would usually, therefore, is more likely to become injured.

We can avoid this by switching up different types of exercise, alternating the days we do certain activities and by including rest days, including a warm up and recovery period too.

Importance of a warm up

A warm up can be anything of a light cardiovascular exercise. It is done prior to the main exercise session being done and can be a brisk walk to a slight jog for 10- 15 minutes. A period of light stretching can also be done as part of the warm up. A warm up can evoke an increase in temperature from an increased circulation of blood around the body, which ensures that the muscles are provided with enough blood and oxygen to carry out the exercise.

Warm ups also initiate neural related effects so that the muscles contract effectively to during the given exercise. Stretching can increase the muscle length and range of motion around a joint which will then help with movement during exercise.

Importance of a cool down or recovery period

Well done, you have completed your exercise for the day! Just 5 or 10 more minutes and you are set to go and do it all over again! Did you know that a cool down or recovery period is just as important as a warm up? Well, its true, it is!

A cool down helps to reduce DOMS (Delayed Onset of Muscle Soreness) by reducing the amount of lactic acid build up in the muscles. A simple walk followed by stretching can help alleviate those muscles from possible soreness. A walk will allow more controlled and deeper breathing, which helps replenish the blood with the oxygen it needs, that can then be sent to the muscles as they will be in a state of what we like to call ‘oxygen debt’ from the exercise. The muscles have used up almost all the oxygen by the end of most exercise sessions! Oxygen debt is a term simply to describe the lack of oxygen the muscles have.

It is our duty to replenish the muscles by including a recovery period so that they don’t become injured or sore. You will then be able to continue with your exercise plans and regimes easier without the worry of causing injury.

To compliment your outdoor exercises, here’s a link for 6 core exercises to do from your living room.

Happy Exercising!

If you have any questions or you would like some advice, feel free to message me using our FREE online service. I would be more than happy to help you where I can!

 

 

Charlotte (Sports Therapist, Physiofusion)

Latest news

1

Final call for investors: Rossendale community solar project must hit target by November Gary McEwan managing director of Interfloor

Final call for investors: Rossendale community solar project must hit target by November

10 Sep 2025

2

Lancashire Combined County Authority unveil plan to Get Lancashire Working Lancashire Combined Authority

Lancashire Combined County Authority unveil plan to Get Lancashire Working

10 Sep 2025

3

Lockheed Martin Skunk Works and BAE Systems’ FalconWorks announce strategic collaboration Collaboration between BAE Systems FalconWorks and Lockheed Martin Skunk Works

Lockheed Martin Skunk Works and BAE Systems’ FalconWorks announce strategic collaboration

09 Sep 2025

4

High street retailers urged to ‘take advantage’ of new funded support programme Brian Moore, Lee Johnson, Anne Williamson and Andrew Leeming

High street retailers urged to ‘take advantage’ of new funded support programme

08 Sep 2025

5

Beaverbrooks invest in the high street in difficult conditions Mark Adlestone And Anna Blackburn Beaverbrooks

Beaverbrooks invest in the high street in difficult conditions

08 Sep 2025

Background image for hub sign up block

LBV Hub

Leverage Lancashire Business View platforms

Post your news
Post your events
Post your offers
Build your network
Improve your SEO
Gain coverage in the magazine
Sign-up
Events
Sub36 Networking - Follow the signs
Sub36 Deaf Village Social1200
Networking
17 Sep 2025

Sub36 Networking - Follow the signs

The Deaf Village, Blackburn, BB2 5EN

10:00 - 12:00

LBV124 September/October Launch Event
MBP Arc Cinema Preston Opening 205
Networking
18 Sep 2025

LBV124 September/October Launch Event

The Arc Cinema, Preston, PR1 2BL

08:30 - 10:30

CMI Level 5 Management and Leadership Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Management and Leadership Course

Preston Campus, Preston , PR1 2HE

09:00 - 17:00

CMI Level 5 Project Management Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Project Management Course

Preston Campus, Preston, PR1 2HE

08:00 - 17:00

Longridge Soap Box Derby
Screenshot 2025-06-10 090035.png.png
LBV Hub Fundraisers
14 Sep 2025 - 14 Sep 2025

Longridge Soap Box Derby

Berry Lane, Longridge, PR3 3WH

10:00 - 16:30

Preston Tech Connection - The Ultimate Tech Quiz!
Preston Tech Connection Sept 25.png.png
LBV Hub Networking
16 Sep 2025 - 16 Sep 2025

Preston Tech Connection - The Ultimate Tech Quiz!

Society1, Coworking Space, Preston, PR1 3LT

18:00 - 19:00

The Business Network Central & East Lancashire
LBV Hub Networking
17 Sep 2025 - 17 Sep 2025

The Business Network Central & East Lancashire

Stanley House, Blackburn, BB2 7NP

11:30 - 14:15

Cumbria Business Expo 2025
https---cdn.evbuc.com-images-880461633-4862066883-1-original.20241022-110415.jpeg.jpg
LBV Hub Exhibitions
19 Sep 2025 - 19 Sep 2025

Cumbria Business Expo 2025

Carlisle Racecourse, Carlisle, CA2 4TS

09:00 - 15:00

Preston Freelancer Meet-Up: September
Sept Freelancer (1).png.png
LBV Hub Networking
23 Sep 2025 - 23 Sep 2025

Preston Freelancer Meet-Up: September

Society1, Coworking Space, Preston, PR1 3LT

10:00 - 11:30

Your Business, Your Region: Making sense of devolution and Local Government Reorganisation
Chorley Council breakfast event new
LBV Hub Networking
23 Sep 2025 - 23 Sep 2025

Your Business, Your Region: Making sense of devolution and Local Government Reorganisation

Worden Hall, Leyland, PR25 3DH

08:00 - 11:00

Speed Networking with BNI
2.png.png
LBV Hub Networking
24 Sep 2025 - 24 Sep 2025

Speed Networking with BNI

Chorley Football Club, Chorley, PR7 3DU

16:00 - 19:00

The Marketing Meetup IRL: Lancashire - September
TMM Lancashire
LBV Hub Networking
25 Sep 2025 - 25 Sep 2025

The Marketing Meetup IRL: Lancashire - September

Chorley, PR7 2SL

18:00 - 20:00

Advertise with us

Reaching 50,000 members, our print, digital and event platforms offer a fantastic way to raise your business profile and help you grow.

Find out more LBV 123 Online Graphic
Subscribe now

Weekly news bulletin