Pro Health Care is excited to support runners participating in the upcoming Brooks Adelaide Marathon Festival! Whether you’re a seasoned marathoner or gearing up for your first race, proper preparation is key to staying injury-free and performing at your best. As part of our commitment to community health, we’re here to provide expert advice on building a safe and effective running program and choosing the right footwear to help you cross the finish line feeling strong.
Building a Running Program
Whether you’re a beginner or returning to running, a gradual approach is key to avoiding injuries like shin splints, stress fractures, and plantar fasciitis. Follow these steps for a safe and effective program:
- Start Slow – Begin with a mix of walking and jogging. A good rule of thumb is the 10% rule: increase your kilometres by no more than 10% per week.
- Listen to Your Body – Soreness is normal, but sharp pain is a sign to rest and recover.
- Incorporate Rest Days – Muscles and joints need time to recover and adapt to new activity levels.
- Strength and Flexibility Training – Strengthening your legs and core, along with stretching exercises, helps prevent common running injuries.
- Choose the Right Surface – Running on softer surfaces like grass or trails can reduce impact compared to pavement.
Choosing the Right Running Shoes
Proper footwear is essential to avoid foot pain, blisters, and long-term injuries. Consider these tips when selecting running shoes:
- Get a Professional Fit – Visit a specialty running store like RunDNA or consult a podiatrist to assess your foot type and gait for the best shoe recommendations.
- Know Your Foot Type – Flat feet, high arches, or neutral arches all require different levels of support and cushioning.
- Choose the Right Cushioning – Look for shoes with adequate cushioning support and shock absorption for your running style and surface.
- Replace Shoes Regularly – Running shoes wear out after 600-800km, depending on use and terrain.
- Comfort is Key – Shoes should feel comfortable immediately – don’t rely on “breaking them in.”
Starting a running program with the right approach and footwear can help you stay active and injury-free. If you experience persistent foot pain, consult a podiatrist to assess your needs and keep you on the right track.
As proud sponsors of the Brooks Adelaide Marathon Festival, we encourage all participants to prioritise foot health and injury prevention.
Visit our website or book an appointment with our podiatry team for personalised guidance to help you achieve your running goals!