The weather is finally starting to feel more like spring and the days are getting longer. It seems that everyone in DC is getting outside to enjoy the sunshine! Because so many of you may be dusting off the running shoes after a cold, icy winter, we here at SET Sports Physical Therapy want to make sure you kick off your running season as safely and injury-free as possible! Here are some suggestions to get the most out of your spring running routine.
Get checked out by your family physician and your PT
It’s important, especially if you have a history of heart issues, to get evaluated by your family physician or a cardiologist before getting back into a training routine. Your doctor will test your heart (which is a muscle!) to be sure it’s strong enough for you to start raising your heart rate to training levels. Your heart is the hardest working muscle in your body, so don’t neglect it!
Just as you should check in with your physician to determine if your heart is ready for exercise, you could also check in with your physical therapist. While your heart is the hardest working muscle, you also have a lot of other muscles to use when you run. Who better than the musculoskeletal and biomechanical specialists to evaluate your body’s readiness for exercise? We’ll put you through a movement screen to determine if there are any functional deficits that may set you up for injury. We can also make recommendations regarding exercises to strengthen those muscles that have been neglected to maximize your training routine.
Ease into it
Especially if you haven’t been running all winter, it’s important to gradually increase your workload, both for your body and your heart. It may be tempting to pick up where you left off in the fall and run 6 miles on your first spring run, but your back or knees might be pretty angry for a few days. Start slow and don’t be afraid to walk/run the first week or so until you get your ‘running’ legs back. Once you do start increasing your mileage, a general rule is not to increase more than 10% of your mileage each week.
Get familiar with your foam roller
If you don’t already have a foam roller, get one! It’ll be your new best friend and it’s great for loosening up your IT band, quads, and glutes after a hard run. See the pictures below to see how to foam roll your legs. Yes, it’s going to hurt the first few times but it will be worth the greater flexibility in the long run.
Wear the right stuff
I’m not talking about fashion here, but by all means, get yourself some new running gear! I’m talking about footwear. Make sure your shoes are in good shape and if you need insoles or orthotics, make sure they still have some integrity to them or get new ones. Get a type of shoe that works for YOU, whether it’s lots of cushion, minimal cushion, or in between. Buy a few pairs and replace them every 300-500 miles, or sooner if they wear out quicker. In addition to good shoes, a watch with a heart rate monitor is a wise investment. Not only can you focus on maintaining your training heart rate, but it may alert you to cardiovascular issues while exercising.
Take it easy!
I know we’re focusing on running, but remember to break up your running with some cross training, whether it’s walking, biking, swimming, hiking, yoga, or weight training. Your body likes to move in lots of different ways, so let it!
Don’t neglect your glutes
While running helps to strengthen your lower body muscles itself, you may still need to focus on strengthening some specific muscles to keep you injury-free. One often neglected muscle is your gluteus medius, one of the three gluteal muscles.
Did you know that the gluteus medius produces the greatest peak force during the stance phase of running? It’s such a tiny little guy! Often, people spend a lot of time strengthening their other leg muscles and forget about poor gluteus medius, which has some serious implications for changing your biomechanics during running. This may lead to knee, ankle, hip, or low back pain. Check out some of our favorite gluteus medius exercises and work them into your training. Your body will thank you.
Standing resisted hip abduction
Sign up!
Last but certainly not least, sign up for some local races to motivate you and keep you on track! Check out http://www.runwashington.com/race-calendar/ and get going! Happy running.
