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Despite the challenging climate, running is a brilliant way to stay active in Singapore! Run clubs are gaining huge popularity, and with races like the 2XU, HYROX and Standard Chartered fast approaching, we spoke to the Head Podiatrist at UFIT, Lewis Nurney, to get some tips and advice on avoiding common running pitfalls.
Progressing Too Quickly
It’s tempting to push yourself, especially when you’re eager to improve. But increasing your running volume too quickly can lead to injuries like shin splints or stress fractures. I recommend gradually increasing your weekly mileage by no more than 10% to allow your muscles, tendons, and bones to adapt without overloading them.
Neglecting Strength Training
Many beginners focus solely on running and overlook the importance of strength training. Strengthening your legs, core, and glutes plays a key role in preventing injuries and improving your running form. Incorporate resistance exercises like squats, lunges, calf raises and planks into your weekly routine to build a solid foundation. This will help you run more efficiently and reduce the risk of common injuries such as IT band syndrome and runner’s knee.
Wearing The Wrong Shoes For Your Foot Type
This is something I see all the time in the clinic. There are so many running shoes on the market, and it can be very easy to get sucked into brands’ fancy marketing claims! Ultimately your foot size, type and biomechanics are unique, and whether you have flat feet, high arches, or neutral alignment, they all require different levels of support. If you’re a competitive runner, the right shoe can also improve your efficiency and running economy. This is where a podiatry running assessment can be hugely beneficial. At UFIT, we use advanced technology to evaluate your movement patterns, strength and gait, uncovering any inefficiencies and identifying potential injury risks.
For some runners, custom foot insoles provide extra support and improve efficiency. While not necessary for everyone, they can help:
- Improve Alignment: Proper foot support reduces stress on your knees, hips, and lower back.
- Absorb Shock: Reducing impact helps prevent overuse injuries common in road running.
- Reduce Fatigue and Injury risk: Supporting the foot structure allows you to run longer with greater comfort.
Running Through Pain
Pain is your body’s way of telling you something’s wrong. It’s common to feel a little discomfort after a run, but if you’re experiencing sharp or persistent pain in your feet or lower limbs, stop, rest and consult a professional. It’s important not to ignore pain and just hope it goes away on its own, as this could lead to more serious injuries further down the line. Podiatrists specialize in diagnosing the root cause of an issue and preventing re-occurrence through non-invasive measures, like shockwave therapy. Early treatment can help prevent long-term problems.
Poor Foot Hygiene
Runners often focus on performance and recovery, but forget about basic foot care. Sweaty socks, damp shoes, and long training sessions create the perfect environment for blisters, fungal infections, and even athlete’s foot, especially in Singapore’s humid environment! Keeping your feet dry and clean is essential for preventing discomfort and infections. Here are a few simple habits I recommend to improve foot hygiene:
- Wear moisture-wicking socks to reduce sweat buildup or try running toe-socks to reduce friction.
- Allow your running shoes to fully dry between runs by removing the insole and cleaning.
- Keep your toenails trimmed to prevent ingrown / damaged nails, which can become painful and infected if left untreated.
If you notice persistent skin issues like cracked heels or fungal infections, a podiatrist can help manage them before they impact your training. Taking care of your feet is just as important as training smart. A little attention to hygiene can keep you running comfortably and injury-free!
If you would like to book a running consultation or an appointment with an experienced Podiatrist, check out UFIT’s Podiatry clinic in the CBD.
+65 9829 9523
21 Club Street, #01-01, 069410
