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No matter what season, avid runners can be seen pounding the pavement, whether bundled up or basking in the sunshine. Running is an oasis for these individuals, who pop in their headphones and strap on a Fitbit® every morning without a second thought about weather or fatigue. With road race season upon us, now is a great opportunity to give running a chance.
1. Health Benefits of Running
As physical therapists who are trained in how the human body works, we encourage everyone to find an enjoyable activity to promote a healthier lifestyle. For many people, running can be a stepping stone to growing your strength.
In particular, jogging improves cardiovascular endurance, which means we can engage in physical activity for longer without feeling winded. As with most forms of exercise, running can also help us maintain a healthy weight and lessens our risk of developing serious conditions. In turn, keeping our bodies active by running may prolong our lives.
2. Make Running Social
If you are still not convinced that running is for you, consider this benefit: It can be a fun and social activity. For some people, self-motivation is the main deterrent of regular exercise. We recommend first-time runners try a training program with a group of friends. Each person encourages the other to set and achieve personal goals. When you make running social, you have the opportunity to interact with and draw inspiration from like-minded people, which is not something you typically see in a gym setting.
3. Get Started Any Time
One of the keys to successful running is consistency. When you commit to start a regimen, stick to it. While many of us are too busy juggling work and family to find the time for a run, consistent physical activity will prevent you from “pushing through the pain,” which can increase injury risk.
For beginners, a few days of walking or biking each week should gradually progress to an intermittent jogging program, then running. Rest days are also important. Once you understand what is healthy to feel in your body, you will not push muscles harder than you know they can work.
As with all startup programs, we also recommend that you not take yourself too seriously right out of the gate. Avoid comparing yourself to others on the road and go at your own pace. Personal speed is something you will learn more about as you make progress in a training program. Integrated Rehab’s physical therapists can design one that suits your specific body type, fitness level and goals.
Your First Challenge
Tis the season to take on a road race! October and November are the perfect months to try a theme run. The Manchester Road Race, held on Thanksgiving morning, has its fair share of holiday-themed costumes, including turkeys and Christmas trees. As an annual sponsor of this event, we know that when you are having fun, running hardly seems like a workout.
Those who decide to pick up running this fall will not have the recommended three months to train for a race, but that does not mean you cannot participate. Keep in mind that the results of a road race can be used as a benchmark of where you are, rather than a test of how far you have come.
Injury Prevention for Runners
In a race setting, there can be temptation to start out hot because of the adrenaline you feel that day. If you are competitive, but unfamiliar with other runners, resist the urge to keep up with someone who has a quicker pace. Doing so will tire you out much faster than you are used to and muscle fatigue will set in sooner. Abandoning your usual pace will not give you an accurate picture of your current fitness level.
While hydration may help you avoid pain later, a condition called DOMS (Delayed Onset Muscle Soreness) cannot always be prevented. DOMS occur when pain and muscle stiffness is felt hours or days after a strenuous activity your body may not be accustomed to.
How can you manage DOMS? Start with dynamic stretches to warm your muscles up and let them know what to expect during the race. After you cross the finish line, static stretching promotes muscle lengthening to reduce muscle soreness and prevent runner injuries like plantar fasciitis. Get some rest after the race – there is no need for an evening jog after achieving this accomplishment!
Physical Therapy for Runners
At Integrated Rehab, our Certified Strength and Conditioning Specialists® offer sport-specific, goal-oriented training programs for those who are new to running. Our staff is devoted to delivering measurable results. It is especially important to learn more about muscle function and best practices for running before your first race. When you understand how to reduce risk of injury, you are more likely to become stronger and faster than before.
If you have been sidelined by an injury and want to return to running, we can also design a training program specifically tailored to your condition. Based on the injury, we will include corrective and preventative exercises in your regimen. It is not recommended you return to sport on your own after an injury. Our physical therapists can also address any questions about pain or previous injury. Simply contact an office location and a PT would be happy to speak with you. Happy running!