No matter what your goal is, you can make it happen. But if you want to make it happen, you really need to put in the work and take the time to see it through. A lot of people take up running as a New Year’s Resolution. Many either get injured or don’t keep it up for long. Here are some tips on how to start:—
1. Start small
It doesn’t matter if you’re a beginner or you don’t have time to run every day – just set your goals small and start with easy steps.
2. Pick the best time for you
Different people have different preferences, so find the time of day that is most suitable for your needs and lifestyle to help you stick with running.
3. Create goals for yourself
Create goals but make sure they are not too difficult or too easy, instead try to find balance so that you can actually achieve them without it being too hard on yourself.
With nearly 50% of UK resolutions related to fitness, this January millions of new exercise enthusiasts are expected to hit the roads, parks, and treadmills as they embark on new year running goals. However, many run the risk of putting their joints under extra pressure by launching themselves into a post-festive regime without joint care and preparation. This is particularly important given that nearly 80% of runners risk having their ambitions derailed each year as a result of an injury, most commonly located in the knees.
Sports doctor Joseph Babicki, a member of the British Association of Sport and Exercise Medicine, comments: “It’s great that many people decide to do more exercise as part of their New Year resolutions, but they need to make sure that they’re putting as little strain on, and looking after their joints, as much as possible.”
Although being active is thought to provide a level of protection against osteoarthritis, research has suggested that sports injuries can increase the risk of developing the condition.
Leading sports Physiotherapist Sammy Margo has over 10 years of experience treating patients with joint health conditions; “Joint stiffness or pain, especially in the load-bearing joints such as the knees or hips, could be a warning sign for the start of something more serious and can affect anyone at any age or ability. Young adults are just as at risk of developing joint conditions from repetitive injuries or over usage as an adult that experiences arthritic conditions due to their age.”
Fortunately, careful preparation and simple lifestyle changes can help to protect and prolong joint health, whilst supporting the longevity of your New Year resolutions.
Sammy Margo adds, “Early intervention is key, especially when enjoying high impact sports, and adding a supplement to your daily routine, alongside maintaining a well-balanced and varied diet, can offer additional support to achieving optimal joint health. The double anti-inflammatory effects of GOPO®, an active rose-hip compound, and ginger combined provide targeted relief to safeguard your joints and maintain an active lifestyle.”
- Sammy Margo’s Top Tips for you New Years fitness resolutions:
- Wear appropriate footwear: If you exercise regularly it’s important to have shoes that offer enough cushioning and support to prevent trauma to the joints and bones. Invest in good quality footwear that fit well and are appropriate for the type of exercise you choose to do.
- Stretch and strengthen: Regular stretching helps to keep joints and tendons flexible. If muscles are tight, the range of motion can feel restricted which adds extra pressure to the joint tissues. Strong muscles and regular stretching ensure the joints are well supported.
- Add an anti-inflammatory supplement to your diet: GOPO® Joint Health Plus Ginger contains specially cultivated rose-hip powder and ginger which have been shown to relieve stiff joints the morning after intense exercise. The active compound within rosehip known as GOPO® prevents the migration of white blood cells to the inflamed tissues by switching off the genes responsible for inflammation and destruction.
- Mix up your movements:Adding variety to your workout routines and routes can relieve pressure and reduce impact on lode-bearing joints. If you’re used to exercising multiple times a week, make sure you mix it up. Why not try cycling or focus on your flexibility with a Pilates session.
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