12 Tips For Runners

 

For your body

  1. It’s always best to go to a specialty running store and go through their fitting process. As I always tell my patients, a good running store can “get you into the stadium but they can’t find your seat.” Meaning, never go somewhere that shows you only one pair.  You should always have 3-4 different pairs to try.
  2. Proper fitting of running gear is key, make sure your shoes are the correct size. Most people’s running shoes tend to be a half to full size larger than their street shoes to account for the foot spread during your run.
  3. The shoes you wear can make a world of difference. As we age the shape and size of our feet changes.  The pressure distributing fat pads on the bottom of our feet can degrade.  Ask to try a more “cushioned” version of your go-to shoe.
  4.  For your performance
  1. Perform a Dynamic Warm-Up before every run. Every run.  Do light static stretching after your run to reduce soreness.
  2. Pay attention to your intensity/mileage. Mild-moderate muscle discomfort during runs, especially with hills, and mild-moderate delayed soreness after runs is acceptable.  Actual pain during or after runs is not.
  3. Plan for rest days and active recovery days. If you don’t give your body time to recover and are always breaking it down through running without time to recoup, it will most likely lead to injury and signs of overtraining such as general fatigue.
  4. Cross training is key. Running is amazing but adding time for yoga, swimming, cycling, and weight lifting will increase your injury resistance.  This in turn will help your performance and avoid overuse injuries such as tendonitis.
  5. When training, NEVER change more than one variable per run. Meaning, don’t add speed AND hills or Distance AND speed on the same day.

For your mind

  1. Running releases endorphins, your “feel good” chemicals, meaning you feel happier and     satisfied after runs.
  2. Think about occasionally signing up for a race to keep you motivated and focused.
  3. Joining a running club can be great to meet new friends and people to join the fun
  4. My favorite plan for running is what I call an “Adventure Run.”  Get away from your normal route and explore a new trail or route.

There are a million reasons to take up or keep running.  Some run for fun, some for fitness and others for adventure.  Remember that the slowest mile is still a mile and laps everyone on their couch!

 

If you have specific running questions or any aches, pains, or injuries please contact us and let us help you Advance Beyond Expectations.

 

Written by:  Joshua C. Anderson PTA, CKTP, CCI, Cert. ASTYM