With the Commonwealth Games in sight on the Gold Coast we are eager to share the top three tips when it comes to biomechanics and running.

Footwear

It is important to find the right footwear to begin your running lifestyle. To start your running event right you should follow the six step on proper footwear.

Step 1 (heel): heel must be snug, not to tight or it will cut of the blood flow to your feet. There should be a little heel movement when running.

Step 2 (Instep): Instep needs to feel snug. If it is too tight you can alter the laces around to get the right fit.

Step 3 (Width):  Pinch a quarter inch on the upper material on the widest part of your shoe. This is to ensure the footwear isn’t too tight. If it too tight you would feel your little toe rubbing on the edge of the shoe.

Step 4 (Length): Must have a thumb width space between your longest toe to the end of the shoe. That way when you are running you shouldn’t be slapping your toe against the end of the shoe.

Step 5 (Flex): The shoe should bend at the ball of your foot. If not, your alignment while you run is incorrect and can cause foot problems. You will need to see a Podiatrist for a Biomechanical consultation.

Step 6 (Feel): Make sure you are happy and comfortable on the footwear you have bought. You will need to get use to the footwear to avoid blisters.

Pace

A marathon runner needs to understand their own pace. Usually a marathon runner uses a tool called a metronome to time their striding pace. Another way to improve a runner pace is to start running short but quick strides. Once you get used to quick and short strides, gradually increase the length of strides. To improve your running, it is improving to practice your patience while increasing your stride rate and decreasing the amount of time you are on the ground.

Nutrition

A runner burns about 100 calories each mile you run. In addition, your muscles are wanting more extra protein to keep your legs going. Carbohydrates is required to fuel your body steady. Glucose drinks must be consumed within 15 minutes after a running training to fuel your muscles. Protein, Fats and Vitamin and Minerals are important in maintaining a healthy balance diet. Water plays a key role as a runner, you will need to consume at least two liters of water a day.

If you need professional advice or support regarding your next marathon or running event. Please book now for a Podiatry or Dietitian appointment on 1300 799 395.