Running. It’s fun. It’s convenient. It’s easy. But sometimes, it hurts. While running is a great cardiovascular activity (and stress reliever!), there’s more to running than just running to remain pain- free and to increase the longevity of running careers. Below are suggestions to incorporate into weekly running routines to prevent injury or to address those nagging aches and pains to hips, knees, ankles, or feet. Having the necessary mobility of muscles and joints allows us to function through our body’s full range of motion to move (and RUN!) more efficiently decreasing undue stress to our muscles and joints. Limited mobility also affects running technique leading to potential compensations that could also lead to injury. So what’s the best way to improve mobility? Static stretching? Foam roller? Both? There are pro’s and con’s to both, but the bottom line is both techniques will improve flexibility/mobility of muscles and joints. Static stretching feels good and is quick; however, it does not decrease risk of injury or reduce post-workout muscle soreness. Foam rollers can target specific areas of tension within the muscle, increase mobility, and decrease post-running soreness allowing for quicker recovery. The best areas to typically address prior to running include: glutes, hamstrings, quadriceps, and calves, avoiding rolling over any bony areas. Focus on tender spots or “knots” within the muscle 30-60 seconds per muscle group before and after running, totaling four to eight minutes pre-and post-running. Don’t have a foam roller? The use of a lacrosse ball, tennis ball, massage stick, or rolling pin can perform the same function. As tempting as it is to pop out of bed, tie up your running shoes, and run, a dynamic warm-up is key for injury prevention. Dynamic warm-ups increase your body’s core temperature and increase blood flow to your muscles better preparing your body for running and exercise. Dynamic warm-ups also prepare the muscles in a more specific way that they’re used while running. Examples of dynamic warm-ups include: Inch worms, leg swings, Frankenstein’s, butt kickers, high knees, or walking lunges. Follow your foam roller program with a 5-10-minute light dynamic warm-up to get your heart rate up and your muscles primed for your run! Wait, strength training? Like lifting weights? YES! Resistance training not only builds strength, but it also makes muscles more efficient while running – meaning, muscles are using less energy over the same distance during your run. Muscles that are more efficient (and using less energy) become more resilient to injury allowing for less stress to ankle, knee, and hip joints, which equals more pain-free running! Stronger muscles also improve power that gives the extra push at the end of race to help enhance overall performance leading to potential PRs. Strength Mobility/Soft Tissue Work Dynamic Warm-Up
Made with FlippingBook Online newsletter