Running 101

This is the beginning of an introductory series for people just getting into running or people who have been running for a while but want to gain a deeper understanding of the sport. This will also get you thinking about why you run and help you be more intentional about your training.

Running is a great way to enjoy the outdoors, exercise with minimal equipment, get those runner’s high endorphins, and feel a sense of accomplishment. One goal for all runners, from those seeking stress relief to those looking to compete at a high level, is to stay injury free. Although there is no way to prevent injuries, you can manage your risk of injury by understanding the following:

·  Training and recovery principles 

·  How to prepare your body to run

This post will talk about the concepts of training and recovery.

When you run, your tissues (think muscles, tendons, ligaments, bones, and other connective tissue) absorb and release energy with every step.

Remember high school physics? …energy is equal to the work you perform.

With each step you take, you are making your tissues work. And when you run faster or further, you are increasing the demands on the tissue. Other factors like hills, your bodyweight, and uneven surfaces will also change the forces and overall work on your tissue. No one is exempt from the laws of physics!

Luckily, our tissues aren’t pre-programmed with a set capacity. Our bodies are amazing and can adapt to new challenges. When you put more load on a tissue than it is prepared to handle, micro tears will result. This is a good thing, because while you are resting and recovering, your body repairs these microtears through its inflammatory process, building back the tissue stronger than before.

Common running injuries occur when the equilibrium of tissue damage and tissue repair is upset. This can occur because of too much load too soon and/or inadequate rest days. When a tissue is acutely stressed (after a long run) or injured, it won’t have the same mechanical properties as before and it won’t tolerate as much load. This is the moment when rest and recovery become extremely important.

It takes time for the body to remodel tissue, so that means it’s going to take time to increase your distance and speed, especially as a beginner runner or after an injury. Focus on incremental changes and appropriate rest days in between. (Think running 1 to 2 times per week and increasing your overall training volume by 10% or less per week).

Your lifestyle, including your daily activities, sleep, diet, and mental stress play into your unique physiology and contribute to how quickly and efficiently your body is able to adapt. This is why you have to always listen to your body, be flexible with your training schedule, and not compare your progress to others. (Sometimes easier said than done).

If you are serious about running, you need to understand and embrace these training and recovery ideas. The next thing to think about is what you can do besides run to help prepare yourself to run. We will talk about this in the next post.

In the meantime, foam rolls or mobility balls to the hamstrings, glutes, quads and calves can be a great short-term strategy to help muscles feel less tight after a long run. (Developing strength over time and adhering to your rest days are good long-term strategies for keeping your muscles feeling loose.)

Like us on Facebook or follow us on Instagram @dynamicptchicago to watch the next post demonstrating how to foam roll all the major muscle groups you use when you run.

If you have questions about a running related injury, reach out to me at mary@dynamic-pt.comor visit our website at https://dynamic-pt.com.