Getting Back on Track: Essential Tips for Runners

By Belrose Frenchs Forest Podiatry – Your Local Foot & Sports Injury Experts

Whether you’re returning from a break, recovering from an injury, or simply restarting your running routine, getting back on track takes more than just lacing up your shoes. At Belrose Frenchs Forest Podiatry, we regularly help runners from Belrose, Frenchs Forest, Davidson, and surrounding Northern Beaches suburbs recover safely and improve their performance.

Here are our top tips to get you moving again, without unnecessary setbacks.

1. Start Slow and Build Gradually

Jumping straight back into your previous mileage or speed is a recipe for injury. Instead:

• Begin with shorter, slower runs.
• Follow the “10% rule”, increase your distance or time by no more than 10% per week.
• Allow at least one rest day between runs in the early weeks.

2. Listen to Your Body

Pain is your body’s warning system. A little post-run stiffness is normal, but sharp, persistent pain especially in your feet, ankles, shins, or knees needs attention.
Our podiatry clinic offers MLS Medical Laser therapy to help reduce inflammation and accelerate healing for common running injuries like plantar fasciitis, Achilles tendinitis, and shin splints.

3. Focus on Footwear

The right running shoes make a huge difference. Worn-out or unsuitable shoes can lead to foot pain, blisters, and overuse injuries.

• Visit a specialist store for a proper fitting.
• Replace shoes every 600–800km.
• Ask your podiatrist about custom orthotics for better support.

4. Strengthen and Stretch

Runners often focus only on cardio, but strength and flexibility are just as important. Incorporate:

• Calf raises and single-leg balance drills for foot and ankle stability.
• Hip, glute, and core strengthening to improve running mechanics.
• Gentle stretching post-run to maintain flexibility.

5. Use Recovery Tools

Don’t underestimate recovery. Hydration, good nutrition, and quality sleep are key. Consider:

• Foam rolling to release tight muscles.
• Gentle walking or swimming on rest days.
• MLS Medical laser therapy sessions to speed up tissue repair and reduce soreness.

When to See a Podiatrist

If you’re experiencing ongoing pain, recurring injuries, or difficulty increasing your mileage, book an appointment.
At Belrose Frenchs Forest Podiatry, Cesar Puertolas and the team provide:

• Comprehensive gait and running assessments
• Injury diagnosis and treatment
• MLS Medical  laser therapy for faster recovery
• Footwear and orthotic advice

We’re here to keep Northern Beaches runners moving safely and confidently.

📞 Call us today on (02) 9451 9432 or Contact us to get back on track with expert podiatry care.