Train To Run!
Are you a runner trying to stay healthy but can’t train because pain is stopping you from meeting your running goals?
For me, there is no better feeling than starting my day off on the right foot hitting the pavement with a nice run. Running helps put me in the proper mindset to tackle the day no matter how busy or stressful the previous day was. The benefits of running include:
- 1. Improved energy
- 2. Reduced risk of developing cancer
- 3. Reduced risk of developing dementia and memory loss
- 4. Eliminates toxins through sweating
- 5. Manages a healthy weight
How can you meet your running goals whether it is to run 1 mile or 26.2?
TRAIN to Run…..Don’t run to train
This is a key distinction because running in some communities gets a bad rap…Running does not cause arthritis (no research studies have ever proven this). However, running can lead to musculoskeletal pain if you do not train correctly and prep the body for the loads it will incur with running.
Here are my 5 tips to help you meet your 2019 running goals:
- 1. Activate and strengthen your “running muscles” (not in any particular order) calves, glutes, hip abductors, hip external rotators, and quads. These are the common culprits that become inactive when your body is experiencing pain in a body region. They are also the muscles that are important to run with proper alignment and biomechanics to prevent overuse injuries. For example, if your hip abductors are weak then your pelvis drops and can cause your knee to go in with every step potentially leading to patellofemoral pain syndrome.
- 2. Perform your strengthening exercises in functional positions with your foot on the ground (like it is with running). Muscle training is specific to the activity you are doing when you want the muscle to contract and do its job. Think of doing bodyweight exercises to strengthen the quads and glutes such as lunges, single leg squats, and step ups. Limit the usage of the quad extension, hamstring curls, seated hip inner and outer thigh machines. These exercises though popular in the gym, will not likely translate into those muscles working properly when you are running.
- 3. Train plyometrically because your muscles work in this fashion when you run. This means that when your foot hits the ground it must react and quickly spring back off the ground. These muscle contractions include an eccentric (while the muscle is lengthening) component as well as a concentric portion with a short time in between the two contractions called the amortization phase. If you do not include these “jump training” exercises in your weekly exercise routine you are missing out on training your muscles for the challenge that running provides.
- 4. Take care of your soft tissues since these are the muscles that are repetitively working while you are running. Perform routine soft tissue care with a foam roller, tennis ball, or lacrosse ball before and after runs. Perform dynamic stretching/ movement prep exercises before your runs and static stretching (hold for 30 seconds or longer) only after your runs to restore the muscles back to resting length (NEVER before running).
- 5. Proper progression is when it comes to building mileage as well as speed. You should never increase the number of miles in a week at the same time as increasing your pace or adding in speedwork.
To summarize, it is important to not just go out and run for exercise but to train your body properly in order to be able to run happy and healthy. Making sure your weekly routine highlights your running muscles, performing exercises with your foot on the ground, adding in plyometric or jump training, taking care of your soft tissue, and properly adding in mileage and speedwork have helped myself as well as many of the runners I work with on a daily basis.
Have you wondered what it will cost you in the long run if you continue to run through pain?
Have you seen other medical providers in the past that just tell you to stop running?
Do you want to shave time off your next 5k or half marathon?
We have a unique treatment approach that focuses on solving these problems with our clients.
Our goal is to help keep you active and on the road, while recovering from injury by guiding you in ways to modify your training, rather than eliminating running!
If you’re in the Wallingford, CT area and are a runner that has been dealing with injuries we can help. We’d love to chat for a few minutes and see if you are a good fit for what we do. Fill in the contact request and we’ll set up a free 10-minute phone consultation with a doctor of physical therapy
Thank you for taking the time to read,
Duane
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You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.