Running season is here! As race season approaches and volume is increasing, little aches and pains might start increasing, too. Don’t worry - we’re here to help you stay on your feet (literally)!
Outlive’s tips to help get you through the rest of running season:
Prioritize recovery: hydration, nutrition, sleep, and mobility. No amount of cold plunge, foam rolling, or stretching can outperform bad habits. These four elements are essential for optimizing recovery between running sessions, and research shows they significantly impact injury rates.
Ensure adequate ramp up of volume: make sure you are following and staying consistent with a well written program. Injuries such as “shin splints”, knee pain, “plantar fascia” are all things that tend to pop up if the volume does not match the load your tissues can handle.
Have a physical therapist on call if needed :) If you are having trouble managing these aches, don’t wait until 1-2 weeks before your competition. Address them now! Come see us for a consultation if you need help staying healthy leading up to race time.
If you don’t currently have a running event coming up but you’re interested in participating in one in the near future, we can help you too!
Outlive’s tips for those that want to start training for a running event and want to minimize injuries:
Prioritize nutrition, hydration, and sleep: establish those good habits early into your training.
Ensure proper training volume management: a general guideline to follow, especially if you are new to running, is to try to increase running volume about 10% per week. This can help reduce large and quick spikes in training volume which can lead to some of the common running related injuries we see. Of course, every individual and experience level is unique, so this may not apply to everyone. However, it's important to monitor overall volume increases as you progress.
Add strength training: implement strength training into your current training program to help protect against injuries and improve performance. Building strength, balance, stability, and mobility can help reduce risk for running related injuries. If you're new to running and/or strength training and need some guidance, we have a program for you!
Get a movement and/or running analysis: let us help you identify any movement dysfunctions and address them prior to starting a high volume training plan.
Don’t make too many changes all at once: don’t change to new shoes, or change running surfaces, change running mechanics, or implement a new workout routine all at once. The body needs time to adapt to the stimulus you are giving it. Those factors can influence how your body responds to training and should be done gradually.
At Outlive Performance Physical Therapy, we're dedicated to supporting you in achieving your goals, whether you're a seasoned athlete, a beginner, or simply looking to enhance your well-being as you age. Reach out today for a complimentary 15-minute consultation with one of our skilled physical therapists to discuss your needs and goals!