Allow me to introduce myself. My name is Larissa and I have been working with Ben at Saskatoon Physiotherapy full time since 2015. I have lived in Saskatoon my entire life and have been running competitively since I was in high school. During high school I ran long distance track (1500m and 3000m) and Cross Country. I was able to train and compete in my age group and do quite well. Following high school I focused on road races. 10km up to Half Marathon (21.1km).
Running and training have been a main staple of my exercise routine; during the winter I try to train indoors at the Saskatoon Field House or Shaw Centre tracks. Having the experience I do with running, as well as my degree in Kinesiology and certification as an Exercise Physiologist, has allowed me to get a good handle on tips that help keep me in running shape and injury free. I wanted to share a few tips that could help other runners needing some advice.
Tips to Prevent Running Injuries
Listen to Your Body– if your body is telling you that you feel pain, do not ignore that feeling. There is a reason the body is in pain and it is best to listen and rest when it is. Get medical attention when necessary. Now an important thing to note here is the difference between pain and soreness. Many may not know that soreness is the feeling after muscles have worked. Lactic acid accumulation can cause oxygen deprevation to the muscles and therefore cause a bit of soreness to the muscles. Also, if certain muscle groups have not worked in a long time and suddenly you do exercise that uses these muscles, you could get residual soreness that could last 2-3 days after activity. Pain is the feeling when there could be a muscle strain, sprain or injury. It could last weeks if not months, and if untreated, could cause a stop to activity. If you are unsure and it is paining you in times when you are just lying down taking a rest it is best to get it looked at by a doctor or physiotherapist.
Create a Running Plan– Note that not every running plan is going to work for every body. Make sure to note times that a workout causes you pain and/or injury. A workout should challenge the body but not be too much to handle. A good way to monitor intensity is by using a heart rate monitor to determine how hard the heart is working. Remember that maximum heart rate can be found using the calculation [208 – (0.7 * Age)]. I recommend running at a heart rate of 65%-85% of this heart rate maximum. It will give the body a good cardiovascular workout as well as work the muscles at a good intensity. Anything above 85% of this heart rate is considered anaerobic activity (without oxygen) and anything below 65% of the heart rate maximum is not working the heart or muscles hard enough. If you are unsure as how to measure this on your own, you could purchase one of many different brands of heart rate monitors. To measure it without a device, simply use your index and middle finger to feel for the carotid artery in the neck (your pulse) and count the beats for a time of 10 seconds. Then simply multiply that number by 6 (for a total of 1 minute). This will get your beats/minute. It can really help to find the intensity your body is working at.
Warm-up and Stretch– The tendons and muscles in the body are like elastic bands; therefore, if the body is cold going into intense exercise all likelihood is that something could pull or tear. It is much better for the body if it is properly warmed up going into activity. Give a good 5-10 minute warm-up to properly prepare the body for activity.
Strength Train– The muscles of the body do need proper strength training; this allows for the body to be strong enough to handle new challenges and manage the terrain and elevation or new difficulties in running. Lower body as well as upper body muscles.
Cross Train– Exercising different muscle groups other than the ones used in running is also very important. Overtraining is a real risk when training for a race; so using other muscle groups will help prevent injury or tightness going into race situation.
Be Weather Conscious– If you are running outside; dress for the weather. Be sure to wear a hat, sunscreen and sunglasses if it is sunny and hot. For cold weather, make sure to dress in layers that can be easily removed if necessary. Wearing gloves at the beginning of a run can easily get too hot mid-way through the run.
Correct Footwear– Being fit properly for running footwear is very important. This is because every foot lands differently during gait. Pronation (foot turning in) and supination (foot turning out) are different ways the feet can land while running. These should be measured before running footwear is purchased. Another way to ensure footwear is properly fitted is orthotics (if necessary).
Increase mileage and difficulty slowly (No more than 10% increase/week)
Stay Hydrated– Drinking water is so very important to allow the body to work correctly. Overheating is a very common symptom of not drinking enough water; especially in the heat of the day. Drinking water is also important in recovery, to help flush out the lactic acid build-up in the body.
Running is a great way to stay in shape; I have found it a great stress-reliever as well as a way to socialize and spend time with other runners. Running is such an individual sport. I wish that more people would find a passion that I found in running.
Of course, this advice should not be taken into practice until a health care physician has approved you for intense cardiovascular exercise. If you are unsure. contact your physician or see your friendly, neighbourhood physiotherapist. Call us today at (306)955-5050 to get a treatment with Ben.