Running 101: Tips on Running from a Doctor of Physical Therapy
Doctor of Physical Therapy Arantzazu ‘Zazu’ Cioce Shares Tips on How to Get Started with Running
Running has been dated back to millions of years ago. The top theory is that the ability of humans to run long distances allowed humans to chase animals for food. The Achilles tendon, sweat glands, and the gluteus maximus are thought to be the result of this early requirement to run.
The marathon was first ran in the Olympics in 1896.
As a sport, running has several categories. Popular categories are Road Races, Track, Cross Country, Trail Runs, Ultramarathons, and Obstacle Course Races.
The most popular road race events and their corresponding mileage are:
– 5K: 3.1 miles
– 10K: 6.2 miles
– Half-Marathon: 13.1 miles
– Marathon: 26.2 miles
If you want to get into running, but don’t know where to start, here are some tips to help get you started:
As with other types of exercise, if you are not an avid runner it is important to start slow and build up your body to be able to handle the physical challenge. When starting to run, many people make the mistake of running for too long distances or too many miles per week. People need to start to gradually increase their running volume both per run and total miles per week to avoid initial injury. Many runners follow the 10 percent rule, meaning that they don’t increase their weekly volume of running by more than 10 percent at a time.
Many people do not realize that running is actually a single-leg sport! That means that you spend more time on one leg than on two legs. It’s important to consider this fact because that will help you train more effectively and also help you avoid common injuries associated with new runners. Since you spend more time on each individual leg when running, it is important to make sure that the muscles are strong enough to handle your body weight while on that leg. That means also including resistance training with staggered stances or single-leg movements to ensure adequate strength and control.
Take care of nagging injuries before they become larger issues. Recreational runners tend to have a higher rate of injury when compared to other sports. Many of these injuries can be avoided when looking at your running technique and where the load of your bodyweight most frequently occurs. Seeking a Physical Therapist to help diagnose your issue and build you a rehabilitation plan can be an easy way to nip that injury in the bud before it gets out of control.
Vary your running surfaces. Running on pavement, grass, rubber tracks, sand, or gravel are all great to train on, but including a few different surfaces helps make your body more resilient. If you’re dealing with a nagging injury, try running on a soft surface until your pain subsides.
Consider adding cross-training. Low-impact workouts such as cycling or swimming can help improve your aerobic fitness while giving your joints a break from the repetitive impact of running.
This article was written by Dr. Arantzazu “Zazu” Cioce, DPT who is the owner and founder of Phoenix Physical Therapy, LLC in Orangeburg, NY. She specializes in working with adults ranging from weekend warriors with nagging pain to women with pelvic floor concerns. She provides free 15-minute consultations to people looking to improve their physical health. Bookings are found on her website at www.phoenixpt.info.
References:
United Endurance Sports Coaching Academy (UESCA Running Coach Certification)