RUNNING TO SUCCESS DEVELOP LONG-TERM HEALTHY RUNNING HABITS FOR 2020
For novice or aspiring runners, stretches and muscle therapy exercises might seem secondary to their training — but, in actuality, it’s a substantial part of it. Active runners have a 56% chance of getting injured. Thus, avoiding injury to sustain a healthy workout is important! Here are some tips that the field of physical therapy wants our runners to know.
York City. Make sure you stretch in multiple different directions, since you’re trying to avoid repetitive movement injuries. You’ll not only reduce your injury risk without losing your workout, but you’ll also feel better than if you had only spent the hour running.
WEEKLY WORKOUTS
STARTING OUT
But those aren’t the only exercises to keep in mind. Running utilizes the whole body, even if the legs are the most overworked. Keep your workouts well-rounded with core exercises and strength training. Not only can it improve your overall fitness, but strength in your core and hips, flexibility, and coordination all are factors that affect your running and the likelihood of obtaining an injury. Through gait analysis and training, physical therapists can help pinpoint weaknesses in a runner’s form and muscles, making well-educated recommendations to correct them, such as whether your shoe choice is correct for you. To avoid long-term pain and injury in your running routine, make an appointment with Campus Commons PT today.
A new running regimen can be exciting progress toward a healthier self, but new runners ought to be careful; going on 5–7 runs per week can be too harsh on their joints. The transition into a more intense regimen should always be gradual. Replacing added runs with biking, swimming, or time on an elliptical can help ease initial joint stress during the transition.
HOW TO WARM UP AND RECOVER PROPERLY
If you have an hour to train, always set aside 10–15 minutes “for warming up with dynamic stretching and recovering by foam- rolling overused muscle groups such as your quads,” says Andrew Fenack, a physical therapist at Finish Line Physical Therapy in New
TAKE A BREAK
APPLE CIDER CHICKEN AND BRUSSELS SPROUTS
Inspired by Food Network
INGREDIENTS
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1 lb Brussels sprouts, halved 2 gala apples, cut into wedges 1 red onion, cut into wedges
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4 boneless chicken breasts
1 tsp rosemary leaves, finely chopped
2 tbsp butter, divided 2/3 cup apple cider 1 tsp apple cider vinegar
2 sprigs rosemary
2 tbsp extra-virgin olive oil Salt and pepper to taste
DIRECTIONS
1. Heat oven to 450 F. 2. On a baking sheet, toss Brussels sprouts, apples, onion, and rosemary sprigs in olive oil, salt, and pepper. 3. Roast vegetable and fruit mixture until tender, about 25–30 minutes, flipping halfway. 4. Season chicken with salt, pepper, and chopped rosemary. 5. In an ovenproof skillet, heat 1 tbsp butter. Add chicken and cook 6 minutes on one side. Flip and cook 2 more minutes. 6. Pour cider onto chicken. Roast in the oven for 12 minutes. Remove chicken from skillet and let it rest on cutting board. 7. Return skillet to stove on medium-high and simmer sauce until reduced by half. 8. Swirl remaining 1 tbsp of butter with vinegar, salt, and pepper. Slice chicken and divide among plates with roasted vegetables and serve.
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