Embarking on a run is not just a physical activity; it's a journey into self-discovery and the great outdoors.

Yet, what do you do when the joy of each stride is overshadowed by the unwelcome companionship of pain? At Base Camp Chiropractic and Sports Rehab, we've witnessed countless runners grappling with this predicament. The prospect of giving up something you love is disheartening, but fear not! Let’s take a look at three alternatives that can keep you on track, pain-free and on track to hit your running goals.

Running is a fantastic way to stay in shape and explore the outdoors. But what happens when every stride sends a jolt of pain through your body? At Base Camp Chiropractic and Sports Rehab, we've seen many runners struggle with this issue. Rather than quitting this activity that you love, consider these three alternatives.

1. Manipulate the Volume

One of the most common mistakes runners make is trying to do too much, too soon. This approach often leads to overuse injuries and burnout. Instead of stopping completely or pushing through the pain, consider adjusting the volume of your runs.

For example, if you have a long run planned for Saturday with a target of 20 km, you could split this into two separate runs. You could run 10 km in the morning and then another 10 km in the evening. This approach reduces the strain on your body while still allowing you to reach your mileage goals.

2. Change Your Pace or Cadence

Another way to address running-related pain is by changing your pace or cadence. Your pace (your mph or km/h), and your cadence (the number of steps you take per minute), both play a significant role in how your body absorbs the impact of each stride.

Adjusting your pace can change the load on your joints and muscles. Increasing or decreasing your pace can sometimes alleviate pain by changing the way your foot strikes the ground.

Similarly, increasing your cadence by 10% can also change the joint loads. By taking more steps per minute, you reduce the impact of each individual step, spreading the load more evenly across your stride.

3. Warm Up!

Our final tip is to always warm up before running. A thorough warm-up can prepare your body for the demands of running and potentially reduce the risk of injury. Some of our favourite warm-up exercises include calf raises, lunges, squats, and toe lifts. These movements target the muscles used most during running, ensuring they are ready for action.

Running should be an enjoyable activity, not something that causes you pain. If you're experiencing pain while running and these tips don't help, don't hesitate to reach out to us at Base Camp Chiropractic and Sports Rehab. We're here to help you get back on track and enjoy your runs again.

Remember, running is an exhilarating pursuit, and pain shouldn't be a constant companion on your journey.

Instead of succumbing to the frustration of persistent discomfort, consider manipulating the volume, changing your pace or cadence, and incorporating a thorough warm-up into your routine.

Should these tips fall short, the experts at Base Camp Chiropractic and Sports Rehab stand ready to guide you back to pain-free runs, ensuring that every step is not just a stride but a leap towards your wellness. Embrace the joy of running – we're here to make sure it remains a source of delight in your life.