Too often runners only seek out a physical therapist when they’re in pain and may be having a hard time with their running.
As a physical therapist specializing in working with runners, I would like to share some items that come up frequently. These concepts may help inform your run training and preparation.
Here are five essential concepts for runners to know:
1. Smart Training = Slow and Steady
Why:
- Tissue Adaptation: Our bones, muscles, and tendons adapt well to new stresses- when these are introduced gradually and progressively. Abrupt spikes in training volume or intensity can lead to discomfort or injury.
- Injury Lag: Pay attention to how your body is responding to training. Give it the time and the recovery it needs. Often an injury may not present itself until several weeks after a significant spike in training.
The Takeaway:
Be patient with yourself. Increase your training load gradually to ensure healthy running miles.
2. Warm Up with a Walk
Why:
-
Efficiency & Specificity: Walking is the physical activity that is most like running, making it an ideal warm up. Try 5-10 minutes of walking, the last third of your time at a brisk pace.
- Prepare for Success: Walking gets your heart pumping, muscles and joints moving, and helps you mentally prepare for the run.
The Takeaway:
To prepare your body and mind for a successful run, simplify your warmup routine with a walk.
3. Racing is Optional
Why:
- Fitness and Fun: Having an event on the calendar is motivating for many runners. If a regular event schedule works for you- this is great! If, however, you are newer to the sport, or simply don’t wish to compete… running for fun and fitness is a perfect approach.
- Relaxed Timeline: If your fitness is still developing, pushing a training schedule to match a quickly approaching event date can heighten injury risk. No need to rush the process.
The Takeaway:
Enjoy running at your own pace, whether racing is a part of your plan, or not.
4. Strength Training IS for Runners
Why:
- Economy: Reinforcing the body’s tissue capacity through strength training has been frequently associated with improved running economy, or the ability to sustain a prolonged and challenging effort.
- Resilience: It makes sense that strengthening the muscular system would enhance tissue capacity for running. Recent research is beginning to confirm that strength training is not only valuable for runners but may be a factor in decreasing their likelihood of injury.
The Takeaway:
Incorporate strength training into your routine to improve your running economy and make your body more injury resistant.
5. Equipment Counts
Why:
- Comfort Factor: Running shoe materials and design range from very straightforward to somewhat complex. Although there is a lot to choose from in the running shoe landscape, the single main factor in selecting the best shoe for you is comfort.
- Personalized Selection: The best shoe for you may not be the one that your friend likes. It may not be the pair on deepest discount, even if you love a good deal. Invest in your primary equipment and visit a running shoe specialty retailer. Here you will have the opportunity to compare models, ensure the best fit, and the right comfort for you.
The Takeaway:
Invest in your running by equipping yourself with the shoes that are the most comfortable and functional for YOU and your running goals. The Fit Experts at Goodmiles are here to listen to your needs, health goals, and ultimately help you find your perfect fit.
Having a Physical Therapist on Your Team
You can think of a Doctor of Physical Therapy (DPT) as a personal movement coach! We are experts in assessing and enhancing how you move. For runners, a DPT can pinpoint key areas for strength, mobility, and training that are personalized for you.
Whether it’s fine-tuning your stride or crafting a recovery routine, a DPT who specializes in runners is a game-changer. Plus, if you face any training hiccups, your DPT can be there to help you with a quicker recovery and smart training tweaks to keep you at your best.
In most states (Wisconsin included), you can see a DPT without a physician referral. So, why wait for an injury? Team up with a DPT and let them help guide you to your next running milestone!
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/
Reference:
- Blagrove, R.C., Howatson, G., & Hayes, P.R. (2018). Strength and Conditioning Habits of Competitive Distance Runners. Journal of Strength and Conditioning Research, 32(8), 2411-2420.
- Burke, A., Dillon, S., O’Connor, S., et al. (2023). Aetiological Factors of Running-Related Injuries: A 12 Month Prospective “Running Injury Surveillance Centre” (RISC) Study. Sports Med – Open, 9, 46.
- Lauersen, J.B., Andersen, T.E., & Andersen, L.B. (2018). Strength Training as Superior, Dose-Dependent and Safe Prevention of Acute and Overuse Sports Injuries: A Systematic Review, Qualitative Analysis and Meta-Analysis. British Journal of Sports Medicine, 52(24), 1557-1563.
- Nigg, B.M., Baltic, J., Hoerzer, S., & Enders, H. (2015). Running Shoes and Running Injuries: Mythbusting and a Proposal for Two New Paradigms: ‘Preferred Movement Path’ and ‘Comfort Filter’. British Journal of Sports Medicine, 49, 1290-1294.
- Šuc, A., Šarko, P., Pleša, J., Kozinc, }. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, 10, 98.