#Goals4Arthritis – Goal 27: Are you in the running for the World Cup?
In the FIFA World Cup™, players run approximately 70 per cent of the actual minutes of a game. The faster a soccer player can run, the greater his ability to beat defenders. Most of the runs made in soccer are explosive, high intensity runs, where sprinting, strength and jumping ability are extremely important.
Today’s #Goals4Arthritis is to take advantage of the weather and go out for a run.
Below are tips, courtesy of Runner’s World, for people living with arthritis who wants to continue running.
- Get off the beaten path. Running on softer surfaces (trails, paths) is more forgiving on your joints and decreases the impact of running on your body. Trails also provide a flexible surface, which helps you avoid flare-ups caused by the repetitive nature of road-running.
- Warm up throughly. Running and working out on cold muscles can worsen your arthritis. Do warm-up exercises to increase your muscle temperature and blood flow.
- Run by feel rather than numbers. Running by feel is running based on how you are feeling in the moment rather than running at a set pace. It can decrease the stress on your body and allow for a faster recovery rate, which affects how soon you can run again.
- Run like a river. Run according to how you feel. Prepare a workout that you can follow on days you are feeling under the weather. Be flexible with your workout schedule. Do not push through a run when you are experiencing flare-ups or pain.
- Consider the run-walk method. According to Runner’s World, using short run-walk intervals of three to four minutes of running to one to two minutes of walking will significantly decrease the impact forces on your joints and possibly allow for longer workouts with less risk of pain.
- Improve your stride rate. Maintaining good running form can decrease the impact on your joints. To learn more about the proper running form, you can contact your local community centre, physician, or fitness facility.