First walk and then run … or not!
By Leticia Trejo
I know that not all of us like physical activity, but we all aspire to wellness. With so many exercise and fitness disciplines on offer, it can be difficult to choose, so we may decide on the «easiest» one, which is running. In our mind we generate an image of our sports clothes and running shoes, and of the attractive places where we will realize our dream of losing weight, improving cardiovascular condition, and perhaps meeting new people to share this activity.
My strongest recommendation is: Don’t do it, without first visiting some specialists or reading from approved sources the information you need to make this activity safe.
Do you know if you have a pronated or supinated footprint? Do you know if your knees are in the genus valgus or genus varus position? Has anyone mentioned if you have scoliosis? All these anatomical-postural conditions negatively affect the health of your joints, and within a year the pain will make you decide to decline your good intentions to improve your health.
The problem is not starting to run but not having a proper strategy.
The first thing to do is to visit an orthopedist to determine if your type of foot needs an additional insole in addition to the sports shoes you want to buy. Some sports stores can even perform a simple evaluation to find out what type of shoes you should buy.
The same orthopedist can also inform you if your knees might be negatively affected by running. At this point I will pause to explain something VERY important. Knees depend almost entirely on the hip joint. The femur (the thigh bone, the longest bone in the body) has two upper heads, one of which is completely round and inserts into the socket of the pelvis, called the acetabulum, forming different angles that predispose the position of the knees. Although this cannot be modified, since it is a construction of birth, we can improve this integration of acetabulum – femoral head – knee – feet. Work with exercises that strengthen the four sides of your legs — internal, external, right lateral and left lateral — as well as the external rotators of your hip, with both strength and elasticity exercises.
After having the proper knowledge in these points, you can visit a physiotherapist to check aspects of muscle tone, position of the spine, and relationship of the pelvic girdle. He or she will then be able to make the appropriate recommendations.
Acquire a pulsometer (heart rate monitor) so that based on your weight, height and age you can measure your heartbeat. This digital device will indicate, sometimes even with colors, the heart rate where your activity will be more efficient. Beats below a certain minimum are not efficient, but neither are beats above your maximum. And I remind you, SWEAT IS WATER, so don’t think that by sweating a lot you are burning fat and improving your physical condition.
Finally, be patient. Apply the rule: Gradualness – adaptability – maintenance. Enjoy the process and connect with all your body sensations so you learn to listen to your body and know what it needs and what could be damaging it.
Translated by Sandy Britton
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