Invest in the Run

By: Pat Lister, Hummelstown Clinic Leader The sun is shining, the flowers are blooming, and the runners are running! Runners are dedicated to putting on the miles, but they aren’t always as invested in the activities that can help them avoid injury. From casual joggers to competitive marathoners, many eventually suffer an injury that brings […]

By: Pat Lister, Hummelstown Clinic Leader

The sun is shining, the flowers are blooming, and the runners are running!

Runners are dedicated to putting on the miles, but they aren’t always as invested in the activities that can help them avoid injury. From casual joggers to competitive marathoners, many eventually suffer an injury that brings them to physical therapy. But there are steps you can take to minimize the risk that you’ll be sidelined with running pain.

Mobility: You need to be mobile to run efficiently. Flexibility, muscle tone and balance are the themes here. To increase mobility, consider adopting a daily stretching routine; eliminating static stretching before you exercise (instead, stretch after your warmup or at the end of your workout); and using a foam roller to loosen up before your run and to help with recovery after it.
Strength: If you have weak glutes or core muscles, your body will find other muscles to help with stability, which can lead to muscle imbalance and a loss of proper gait mechanics. To help avoid related injuries, dedicate one day each week to a non-running cardio activity (biking, hiking, etc.). On another 1-2 days, add a quick 15-minute workout lifting dumbbells, using bands, or doing squats, lunges and planks after a shorter run.
Recovery: Give yourself the chance to recover. Excessive running compounds the stress placed on our bodies. We need to allow time for rest and recovery. Consider setting aside at least one day per week for recovery, either taking the day off altogether or doing “healing” exercises that keep your heartrate low (mobility work, walking, etc.). The key is to listen to your body!
Diet: We need fuel to run. The better the fuel, the better the performance. Conversely, poor eating habits can lead to inflammation. To combat injuries, eat more whole foods, avoiding prepackaged foods. Consider using a fitness app that helps to track your diet, identifying “bad” calories and the appropriate caloric intake for your activity level.

You’ll feel and perform better if you incorporate these elements into your fitness routine. For additional information about injury prevention and recovery, contact your local LHMPTI clinic to schedule a consultation.

Invest in the run, and yourself.