To the fore

December 24, 2024

Spring whispers silently! Now it’s in the best season in Shanghai again! Recently, we saw more and more people start running on the street, and at the same time, many Marathon events are open for registration. After the Chinese New Year holidays, lots of people can’t wait to restart their exercises. Running can be an excellent exercise for general population in all age group. So, before you start, we would like to share some valuable tips with you. May you enjoy the happiness during running and stay away from injuries.

1. Set proper goals

Like all the exercises, we can’t be very good at it at the beginning. If you set up a goal that is too hard for you, you may give up and lose the fun of the sport. Meanwhile, your results may be off the plan if the goal is too easy. For example, if your goal is to finish a 10k run, but you have never run on a regular base. You can try to aim 3k at the beginning, then slowly add to 5k and 8k, 10k at the end. During this process, your muscle strength, endurance, and cardiopulmonary function will all improve. A sport watch can also be your good assistant, monitoring your performance and physical data. Apps from these watches can also analyze and provide advice for your performance so you can stick to your plan on a more visible path.

Please also be aware, if you suddenly increase the physical activity intensity, you may end up with injuries such as muscle strain, or in the worst case-rhabdomyolysis (life threatening).

2. Keep going

The first step is always the hardest. You are already a warrior when you set your goal and take the first step out. However, keeping going is the best talent (from our Physiotherapist, John).

Training on a regular base can improve your physical status very quickly at the beginning. However, you will start to feel tired and bored very quickly, your improvement will slow down and you may lose some of your motivation at this stage. Putting up your earphones, let the beats in the music lead you, or you can find a running partner who can make your exercises more fun and easier to stick to. Or simply slow it down, listen to your body during the exercises and just focus on finishing the plan. Remember, slight improvement can also lead to the goal slowly eventually.

3. Always take care of your body

Just like all sports, injury risks will always be around. You need to pay more attention to your body while exercising. General muscle soreness from exercises will decrease a lot in 3 days. If you are aware of abnormal pain, such as pain in the muscle with limited movement for a long time or joint pain that already influences your daily activity (commonly seen in pelvic, knees, and ankle for runners). It is necessary to see doctors, seeking help from professionals will be recommended. At the same time, we recommend you take a sport injuries risk screening before your start the exercises plan. Ruling out some risks may cause injuries such as chronic injuries, biomechanical imbalance, etc.

To avoid injuries, warm-up is a critical part of any sports. Look at the following pictures/videos from our physiotherapist, John. You will have a basic warm-up protocol.

Warm-up：

1. Circle the hip joint

2. Thoracic Spine mobility

3. The greatest stretch

With all the above being said, we hope you enjoy the fun and happiness during sports and be healthy at the same time. For inquiries regarding injury risk assessment or rehabilitation, please contact us directly.

Downtown -Anji Plaza,

(+86 21) 6345 5101 * 223/ 225

Minhang -Zhidi Plaza,

(+86 21) 6461 6550 * 0/ 219

Book A Visit

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ABOUT US

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Downtown Clinic

(+86 21) 6345 5101 * 223/ 225

Anji Plaza 14th floor, Room 05, 760 South Xizang Road (Crossing Jianguo Road),200011 Shanghai, Huangpu District

Minhang Clinic

(+86 21) 6461 6550 * 0/ 219

Zhidi Plaza, 211 Cheng Jia Qiao Zhi Road (Crossing Hongmei Road), 201103 Shanghai, Minhang/Hongqiao

(+86 21) 6345 5101 * 223/ 225

Recent Posts

Downtown -Anji Plaza,

(+86 21) 6345 5101 * 223/ 225

Minhang -Zhidi Plaza,

(+86 21) 6461 6550 * 0/ 219

Book A Visit

To the fore

To the fore

Nourishing in Late Autumn: 10 Common and Gentle Ingredients

Understanding PCOS and the Healing Power of TCM

No Comments

Leave a Reply Cancel Reply

ABOUT US

QUICK LINKS

Downtown Clinic

(+86 21) 6345 5101 * 223/ 225

Anji Plaza 14th floor, Room 05, 760 South Xizang Road (Crossing Jianguo Road),200011 Shanghai, Huangpu District

Minhang Clinic

(+86 21) 6461 6550 * 0/ 219

Zhidi Plaza, 211 Cheng Jia Qiao Zhi Road (Crossing Hongmei Road), 201103 Shanghai, Minhang/Hongqiao