5 Things EVERY Runner Should Know!

1)    STRENGTH TRAIN, STRENGTH TRAIN, STRENGTH TRAIN!!

I’ve worked with many runners over the years and there is usually one commonality between them all. They aren’t fans of strength training. NOT ALL, but most! Haha! There seems to be this misconception that if they strength train, their runs will be affected negatively. The truth is it is quite the opposite.

I’m not saying a runner should be in the gym 5-6 days a week. That would be unnecessary, and frankly, just not realistic for most runners. BUT I’m a firm believer in adding at least 1-2 days of strength training to the routine. The research shows it will not only help prevent injury, but it will also help improve your running economy.

2)    STOP static stretching before your runs!

So first off, what is the difference between static stretching and dynamic stretching. Static stretching involves holding a stretch for an extended period of time (often around 30 seconds). Dynamic stretching involves performing active movements that tend to be more functional in nature and imitate the movements that will be performed in a workout or sport. It is repeated for a number of repetitions and the stretch is not held at the end point.

So, when it comes to running, why is static stretching not the best idea? Static stretching becomes complicated for runners because of its effects on flexibility. Flexibility is not necessarily beneficial for runners. Let’s use a rubber band as an example. You want a rubber band that can easily snap back to its original shape, rather than one that becomes stretched beyond the point of use. 

This is the case with our muscles as well. Muscles require a certain amount of elastic storage for energy return. This tension in your muscles acts as a spring. Your foot hits the ground and your muscles and tendons compress and absorb energy followed by the muscle then releasing that energy to propel you forward.

Instead of focusing on flexibility, focus on MOBILITY and of course building strength through the full range of motion (You can see where strength training ties into this huh?!)

Your warmup doesn’t have to be anything super long. Pick 3-4 exercises focusing on things that you find tend to be an issue for you during or after your runs. Maybe it’s ankle mobility…maybe it’s hip mobility…you get the idea. I’ll even use light resistance band work or runner specific drills (i.e., a-skips, b-skips) prior to my runs. The goal of your dynamic warm up is to increase blood flow to the muscle tissue, increase core temperature, increase joint mobility, and stimulate the nervous system, which all helps decrease the likelihood of injury.

3)    Your sneakers matter!

It’s a no brainer, but your sneakers are your most important piece of equipment if you’re a runner. Therefore, it’s important to monitor your sneakers and make sure they aren’t worn out. As a general rule of thumb, you should consider changing your running shoes between 400 to 500 miles.

Now this is going to vary depending on how many different shoes you use throughout the week with your training. A lot of my runners have multiple shoes that they use depending on what the workout calls for that day. Are you doing a tempo run, a long run, short intervals, long intervals? Are you running on the road or on a trail? Are you doing sprint work? The sneaker choice is going to depend on the demands that you are going to place on it that given day.

From a physical therapy standpoint, I think utilizing different types of sneakers throughout the week is a great way of stressing the feet in a variety of ways. If you are using the same pair of sneakers every single day for every single work out, your foot is going to be stressed the same way as well. Running is a very repetitive sport so if there is any way to decrease the nature of that repetitiveness, I think that is great for decreasing the likelihood of injury.

4)    When it comes to running, sometimes less is more!

Listen, I get it! Runners love to run. The problem is, if you are running every single day, are you leaving any time for rest and recovery? Probably not. There isn’t a one size fits all approach when it comes to prescribing a running program for someone. Training experience, training goals, past injuries, along with a number of other variables are going to play a role in the frequency of how much you run throughout the week.

That being said, I think 4 days of running is a solid amount where you can get the adequate recovery time you need and still see improvements in your performance. That doesn’t mean you need to do nothing the other three days of the week. This is where you can mix in those 1-2 days of strength training. I’m a big fan of cross training as well. Maybe you throw in a cycling or swimming day where you are still working on your cardio, but with less pounding on the joints. Your body will thank you!

5)    Physical therapy is not just for injuries. PREHAB is the new rehab!

Wait what?! You mean I can go to physical therapy whenever I want? Yup! At Trident Physical Therapy, we work with runners all year round. Our goal is to make sure our runners STAY healthy so that they can continue to run consistently throughout the year. Most of our runners come in for monthly check-ins so that we can assess any mobility and/or strength deficits they’ve been noticing during/post runs, update their corrective exercise routine, and do any manual work needed to resolve tightness/soft tissue restrictions. Injuries are going to happen here and there, but when you get ahead of the signs and symptoms, you decrease the likelihood of an injury occurring and you limit the amount of time needed to be in physical therapy. Listen to your body!