How to Run…the Right Way!


Tips to start running and prevent injury

Running is a great way to stay physically active and maintain a healthy lifestyle. With gym closures this year many people have taken up running as a way to get some fresh air after long hours working from home, but it is important to safely integrate this activity into your routine to prevent injury.

Gradual progression is key!

Your body needs to learn adapt to any new kind of activity. This means you should slowly build up your running mileage to allow your tissues to accommodate to the demand that is being placed on them. Rather than trying to run as far as you can and achieve your “personal best” on every run, try using the 10% rule. This rule is used to guide training programs – indicating that increases in tissue demand should not exceed (roughly) 10% per week. Slowly building up the demand you are putting on your tissues can help you avoid an overuse injury.

Your recovery/rest days are important

Recovery and rest days may look different for everyone depending on your fitness level. It may be a day of total rest, a shorter/slower run, or a day where you substitute your run for a workout. If you feel like you do need a day of total rest, consider incorporating mobility work or foam rolling during the time when you would normally take your run.

Choose the right shoe to run in

The perfect running shoe will be different for everyone depending on their body type, biomechanical factors, and injury history. Shoes that are on the more minimalist end of the spectrum (lighter, less cushioning) may be more beneficial for experienced runners who are trying to improve their performance but may not be the right shoe for everyone. Changing your running shoes too frequently without adjusting your mileage to allow your tissues to adapt could also make you more prone to injury. The only “perfect” running shoe is the shoe that you feel most comfortable running in.

And don’t forget to STRETCH!!

Stretches for running

Learn what stretches you should be doing for your warmup and cool downs- the traditional stretches may not necessarily be what your body needs. Think about incorporating a foam roller for added release!

Unsure if you are ready to start running?

You may want to consider seeing a physiotherapist who can conduct a full body assessment to ensure your body is optimized to meet your running goals. A physiotherapist can assess your alignment, mobility, control, and strength to provide recommendations on how you can safely introduce running into your routine. A physiotherapist can be your ‘coach’ so you can safely engage in this activity and take a proactive role in injury prevention.


Carolyn is a Physiotherapy Resident who graduated from the University of Toronto with a Masters in Physical Therapy (2020) and completed her Bachelor of Science with a specialization in Kinesiology at Queen’s University (2018).

All your Facial Rejuvenation Questions Answered


By: Dr. Danielle Commisso

Facial Rejuvenation Acupuncture or Cosmetic Acupuncture is a non- surgical cosmetic treatment performed to reduce the appearance of fine lines and wrinkles, brighten the complexion and help treat various skin conditions. The treatment uses the principles of Traditional Chinese Medicine and involves the insertion of fine hair-like needles into various acupuncture points in the face and body.

Who would benefit from Facial Acupuncture?

Anyone! Facial Acupuncture is preventative for fine lines and wrinkles and can also help to minimize current fine lines and wrinkles on the skin. It stimulates lymphatic drainage and results in de-puffing of the skin and sculpting of the cheek bones and jawline. It improves the skins complexion, can help with acne and acne scarring. Men and women of all ages would definitely benefit from this treatment.

Benefits of facial rejuvenation acupuncture include:

    • Stimulates collagen production
    • Eliminates fine lines and diminishes larger wrinkles
    • Eliminates and reduce bags under eyes
    • Tightens pores
    • Promotes skin rejuvenation by increasing facial circulation
    • Improves muscle tone and relaxes facial muscles by decreasing the appearance of stress in the face
    • Improves hormonal imbalances and hormone-based skin conditions
    • Eliminates puffiness by improving metabolism
    • Reduces double chins
    • Brightens the eyes and improves drooping eyelids
    • Balances sebaceous secretions to treat dry skin as well as oily skin and acne
    • Promotes overall health and well being

When will I start seeing results?

Patients see results as quickly as 1 hour to 48 hours post initial treatment. The more often a patient comes, the more results they will see!

How often should I book facial rejuvenation treatments?

Ideally, once a week for 6-8 weeks. Patients will still see results if treatments are booked 2-3 weeks apart, however, BEST results will be seen if a patient comes once a week.

Is there any downtime needed after a treatment?

NO! There is absolutely no downtime needed after a treatment. You can go about your day as soon as your treatment is over. You will leave feeling relaxed, calm and super glowy!

Does Facial Acupuncture hurt?

There may be mild discomfort in some individuals as the needles go into the skin, but this feeling will dissipate in a matter of seconds. I try to make the treatment as relaxing as possible and the acupuncture is only a small portion of the treatment! You will leave feeling like you were just at the spa!

Can this treatment be submitted through my health insurance benefits?

YES! If you have Naturopathic Health Benefits, you can submit all your appointments!

What does a treatment look like?

Facial Rejuvenation Acupuncture treatments with Dr. Danielle involve a skin consult, followed by the insertion of acupuncture needles, needles are left in the face and body for 20 minutes, once the needles are taken out, treatment continues with the application of an organic hydrating toner and Organic Rosehip Seed Oil, facial cupping, as well as Jade rolling and Gua Sha to increase circulation, decrease puffiness in the face and increase lymphatic drainage.