by Jillian Taliaferro, PT, DPT

With the recent completion of the US Track and Field Olympic Trials and the Olympic games on the horizon, you may be inspired to hit the ground running. Whether you are a novice embarking on a “couch to 5k” program or a seasoned marathoner, running can have immense benefits for both physical and mental health. Staying injury-free while running, however, can be quite challenging. Here are five tips every runner should know about in order to stay healthy while pursuing your running goals.

  1. Begin with a dynamic warm-up. A dynamic warm-up improves joint range of motion, ensures adequate flexibility of major muscle groups, and assists in activating the musculature required to run. Designed to be performed while actively moving rather than holding a stretch, the key to a dynamic warm-up is the simulation of functional movement to help prime the body for more intense training. Examples of dynamic warm-up exercises include walking lunges with a twist or forward walking, reverse walking, and sidestepping with a resistance band at the ankles.
  2. End with a cool-down. Concluding each run with several static stretches, or stretches that are held for a longer period of time, will help to maintain the flexibility and range of motion of the muscles and joints that repetitively worked to allow you to complete your run. Such stretches can target the major muscle groups of the lower extremity, such as the calves, hamstrings, and quadriceps.
  3. Strength train. Running is a sport that requires the repetitive use of the muscles of the lower extremity in a single plane of forward motion. To prevent overuse of certain muscle groups, it is essential to work on strengthening all muscles of the core and lower extremities in all planes of motion. That means choosing strengthening exercises that include lateral and rotational movements, like lunges. You will also want to incorporate single limb strengthening into your routine, such as single leg squats, which will mimic the functional movements that are required to run.
  4. Choose proper footwear. Your running shoes may be the single most important piece of equipment needed to run. They must be suitable for your foot type, accommodate any injury history, and yes, the number of miles on them matters. With so many options on the market, you may want to consult with an expert at a specialty running store to find the pair that is best for you.
  5. Consider evaluation by a STRIDES clinician. Even the most disciplined of runners may someday find themselves suffering from an injury. When this happens, look no further than the STRIDES team at Excelsior Orthopaedics, a collective of sports medicine and orthopaedic specialists, physical therapists, certified athletic trainers, and sports performance professionals. STRIDES clinicians deliver comprehensive treatment and performance programming specifically tailored to endurance athletes of all ages and levels, with and without injury. Connecting with the STRIDES team is simple; just contact Excelsior Orthopaedics and request an appointment with a STRIDES provider near you. Visit https://www.excelsiorortho.com or call 716-250-9999. Happy running!

 

Jillian Taliaferro, PT, DPT is a physical therapist at Excelsior Orthopaedics.