Running Tips from the Lynch/van Otterloo YMCA

With the Y of the North Shore Road Race Series fast approaching, the Spaulding Outpatient Center has provided some running tips to help you prepare and do your best! The first race is the Ring Around the Neck 5 Mile Race & Children's Fun Run on April 10th.

Tip 1

It all starts with the right shoe. Many running injuries can be tied to overly worn or improperly fitting running shoes.

Do I need new shoes?

Not unlike tires on a car, running shoe parts wear out over time. It is very important to replace running shoes every 300-400 miles. If you run 12 miles per week, this means you should replace your shoes every 6-8 months. If you wear shoes longer than that, you risk the shoe no longer providing adequate support and cushioning, which will leave you more prone to injury.

What kind of shoes should I have?

If you are someone who runs often and you have no injuries, stick with the same type of shoe you have been using.

If you are just starting a running program, you will likely benefit from going to a specialty store to get fitted. The trained staff at these stores will assess your foot mechanics while you run. This is important if your feet tend to excessively roll in (pronate), if you have flat feet, or need a more supportive shoe. They will put you in the right shoe for your foot and individual mechanics.

When selecting a running shoe, always remember these simple principles:

• Comfort is most important
• Shop for shoes in the afternoon, as your foot size increases later in the day
• Running shoes may be ½ to full size larger than usual
• Make sure there is adequate room at the top of the shoe and the widest part of the foot
• Your heel should fit snugly into rear of shoe
• The upper should fit snugly, but does not press too tightly
• Do a short run test in the store

Tip 2

Remember to pace yourself and stretch.

PACE! 80% of running injuries are caused by too much of an increase in running too quickly. Running time/miles should be increased gradually, at a rate of no more than 10% per week. This means, if you currently run 12 miles a week now, you should increase your mileage by no more than 1.2 miles the following week (13.2 miles over the course of the week).

Stretching is an essential part of any running program.

• It is best done after the run, when your muscles are warm and more flexible
• Stretch to the point of tension and hold for 30 seconds, at least 1x per muscle group
• Do not bounce
• If you have a particular tight spot, stretch more frequently (after the initial warm-up or even at every mile)
• Priority areas to stretch: Gastrocnemius (calves), Hamstrings (back of thigh), Quadriceps (front of thigh), Iliotibial band (side of thigh, runs from hip to knee)
• Consider taking a Yoga class

A proper warm-up and cool down is essential. Do not confuse stretching with a good warm-up. A proper warm-up means walking or slowly running to ease your body into the session and should last 3-5 minutes.

Example: If you normally run a 10-minute/mile pace, warm up by running a 12-13 minute/mile pace or walk briskly for 3-5 minutes.

When you finish your run, resist the urge to stop suddenly. Walk another 5 minutes to cool down more gradually. This prevents blood from pooling in your legs and allows your heart rate to decrease gradually.

Tip 3

To be finely tuned, you have to tone. Strengthening is an essential part of training for a race.  Weakness can decrease how efficiently your body absorbs impact with the ground, which can lead to injury. When putting together a strength program, think functionally.

• Start with the middle of your body. Your core needs to be strong to support your spine and pelvis. Try taking a Pilates class. 
• Try doing simple task (i.e. bicep curl, shoulder press) on one foot. Progress by slightly bending your knee, keeping the knee in line with your hip and foot.  This will strengthen your quad and hips.
• Cross training is a good way to ensure you are addressing all of your weaknesses. Alternate your cardio workout during the week.  Try swimming, biking, stair stepping, Zumba, and TRX training.

Tip 4

Pay Attention to Your Body

Listen to how your body reacts to prior workouts. Build in rest days into your routine so that your muscles have time to recover. Occasional muscle soreness should resolve in 1-2 days and can be expected from increases in workout intensity, weight or distance. However, the onset of sharp or aching pain after a workout or run may indicate muscle or tissue injury and should be treated accordingly. Be especially aware of pain that keeps you awake at night, is evident at the beginning of a run and becomes worse as the run continues, or pain that changes your stride. Seek professional medical help! Allowing a week of rest between challenging workouts is essential to muscle growth and staying healthy. Working out during the recovery stage can have a negative effect on the growth of muscles. Here are the most important steps to remember when treating sore muscles.

Tips for Muscle Soreness

• Rest and Recovery. If you plan your workouts accordingly, you can simply wait for soreness to go away in 3 to 7 days with no special treatment.
• Use Active Recovery. Performing easy low impact aerobic exercise to increase blood flow can reduce muscle soreness depending on the level of soreness and intensity of your workout.
• Use R.I.C.E., the standard method of treating acute injuries, if your soreness is particularly painful.
• Healthy Diet. Muscle recovery can be slowed down due to poor diet. Make sure you are fully hydrated before and after your workout. Eat plenty of whole grains, vegetables, and protein each day.

All tips credit:

Derek Milone, MS, PT

Physical Therapist, Spaulding Outpatient Center- Lynch/van Otterloo YMCA, Marblehead

Geoff Trivino, DPT
Physical Therapist, Spaulding Outpatient Center- Lynch/van Otterloo YMCA, Marblehead

Please call the Spaulding Outpatient Center at the Lynch/van Otterloo YMCA at 781-639-0055 to find out more information about free screenings offered on a weekly basis and/or to schedule an appointment for an evaluation.