With spring officially here and summer just around the corner, it’s time to get moving and enjoy the fresh air! Now’s the perfect time to put on those running shoes and go for a brisk jog, or take your dog for a walk! But first, make sure you’re doing these four things.

Make sure you are wearing the correct shoes

Running outdoors can be quite different than running on a treadmill. You will need to make sure your shoes have adequate arch support plus enough traction to prevent falls on uneven surfaces. And remember, you should replace your running shoes every 250 miles, even if they still look good!


Don’t jump right into a run. We recommend warming up with a couple of stretches first. Warming up before you exercise can help prevent injury and improve performance. Try gradually incorporating dynamic stretches, such as lunges and leg swings.

Stay hydrated

You’ll want to drink 17–20 fl. oz. about two hours before your run. Then during your run, it’s a good idea to take a few sips of water every 15–20 minutes. If you’re running a very short distance, you may be able to skip the water while you’re out there. However, it’s never a bad idea to carry water, especially as the temperatures rise. Once you are done running, make sure to replenish any fluids that you lost to sweat and breathing. Post-exercise hydration gets your fluid levels back to normal and can help with recovery.


Just like a warm-up, a cool-down is an essential part of your workout that can last for 3-10 minutes. A cool-down can include stretches or even light walking. The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal and to promote relaxation - so don’t forget this vital step!

Most importantly, have fun! It’s time to enjoy the fresh air and get moving! And if you feel any discomfort around your workout, make sure to take time to rest. If you still have discomfort after 24- 48 hours, give us a call for a check-up. The world’s top athletes depend on chiropractors to keep them running at peak performance and so should you!

Abel Shaw

Abel Shaw


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