Counting Down the Top 5 Tips to Help You Prevent Injury and Run STRONG in 2020! Tip #5 Start with the Right Shoes Not all shoes are created equal for each person! The amazing team at Running Wild in Pensacola and Fairhope are experts in making sure you are in the right shoe for YOU and YOUR GOALS and help you prevent injury! Tip #4 Progress Gradually Just beginning for the 1st time or starting back from a long break? Start by walking or running a distance or time that feels easy for 5-7 runs. Then increase the time or distance again by an amount that feels easy and repeat 5-7 times.... Repeat until you get to your goal distance or time. Looking to run faster or longer? On 1 day each week, aim to run at a speed that is slightly faster than your norm but for a shorter distance or aim to increase your distance by 10% more but run at a slightly slower speed than your norm. Try the same workout until it feels "easier", then progress. Amongst all the different goals, the common keys to making healthy activity changes are the 3 C's: commitment, consistency, and community. A personal or group running coach can help you with the 3 C's and make sure you are following the right plan for YOU and help you prevent injury! Tip #3 Look at Your Body Stoplight... During and After the Run GREEN: no soreness, feeling great, feel like you could have run more/faster, ready to run the next day- You might be ready to do more... YELLOW: sore muscles, feeling a little tight but stretching and moving feels good, feeling a little tired- You likely did just the RIGHT amount or work. Do this workout again... RED: sharp painful joints/muscles, swelling, hurts to move/touch, low energy...- Something is not right. No Running until pain goes away, usually 3-5 days. Try running again but either slower or less distance. If pain does not go away, contact a health care provider who understands running for guidance. You are the expert of your how your body is feeling. Pay attention to the stoplight signals and learn when to GO, PROCEED WITH CAUTION or STOP/REST! Also, know that a running coach and running specialist/healthcare provider can help you decide what's best for YOU and help you prevent injury... Tip #2 Add Foam Rolling, Strength Training, Core Exercises.... Most articles on running injury prevention will recommend doing any or all of the above and... Additionally, there is a variety of advice on the right tools to use for rolling, the most effective strength exercises, or the best core exercises... Which ones should you do? How many? How often? How long before you know it's working? How do you know if you are doing things correctly? Just as all shoes are not equal, all bodies don't move equally! Working with a running coach, personal trainer or even a physical therapist can help you choose the right exercises AND... make sure you are doing them correctly so you can prevent injury. Tip #1 Get a Form Checkup... Running can be described as standing on one leg, leaning forward, hopping then falling forward on to the opposite leg. You do this over and over again about 1000 times during a single mile! In order to do these simple tasks well and often, you need to start with a strong foundation of: - a strong stable spine/core - mobile hips - mobile feet and ankles Just as you would take your car to a trusted mechanic to make sure your car is ready BEFORE a long trip to prevent breakdowns, seek out guidance from a trusted running/movement specialist BEFORE you tackle your 2020 running goals to prevent injury! Ready to Prevent Injury and Run STRONG in 2020? Get expert guidance with an experienced and proven Running/Movement Specialist, Running Coach, Personal Trainer and Physical Therapist- Dr. Lynne Virant! Limited Run STRONG Gift Packages available! Run STRONG Gift Packages includes:
- 60 minutes of treatment time - massage therapy to relieve sore muscles and get you moving better - movement assessment to prevent injury and direction on what you can do to recover better - coaching/guidance for upcoming races and goals
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Dr. Lynne Virant, PT, DPTPhysical Therapist Specialist CategoriesArchives
February 2021
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