As the weather slowly warms up, so does our desire to get outdoors and get moving. These 6 tips will ensure you get the most out of your training whilst staying injury free.

  1. Get the right gear
  • You don’t have to spend a fortune on expensive active wear trends, but it is always worth investing in a good quality pair of runners to protect your feet, knees, hips and lower back.
  • If you have been wearing the same pair of shoes for the past few years, it’s definitely time for an upgrade. Research recommends replacing your runners every 500-800kms.


  1. Start slowly
  • If you haven’t kept up your exercise levels over the colder months you need to remember you may not be as fit as you were when you were last exercising!
  • As physiotherapists, one of the biggest causes of injury that we see is due to a sudden increase or change in activity.
  • Start off with a few gentle exercise sessions a week and increase intensity and duration gradually to give your body time to adjust to the new activity.


  1. Mix it up
  • To avoid overloading the same muscles and joints, make sure to incorporate some cross training into your week.
  • If your training involves a lot of high impact activities such as running and jumping, try adding in some lower impact exercises like swimming or riding. If you’re only doing aerobic exercises, try adding in some strength training.
  • Move your body in as many different ways as possible.


  1. Schedule in recovery time
  • Rest days are just as important as your training days!
  • Aim for at least 2 a week. This doesn’t mean you need to have complete rest – just lower the intensity. Go for a walk, join a yoga or Pilates class, spend time stretching at home, or get a massage.
  • It may sound like a cliché, but make sure you listen to your body.


  1. Set a goal
  • The best way to stay motivated is to set a goal and map out a plan to get you there.
  • Make sure you are realistic and pick something suitable for your fitness level.
  • To keep you accountable, find a training buddy who will keep you on track.


  1. Get some guidance
  • Not sure where to start? Physiotherapists are experts in exercise prescription and injury prevention.
  • We can help you design a training program that will get you fit and keep you injury free.


For further information please feel free to contact the team at Grand Slam Physiotherapy on (03)52772151.