As Spring approaches, bringing with it warm weather and running events like The Shamrock Shuffle, many are beginning their training. Over the next couple of months, we’ll be publishing some helpful tips and advice from our staff.

Be sure to check out the first edition as well.

Author: Kristin Heldman, MPT

Follow a Published Running Schedule

Consult a running specialist, an experienced runner, or a runner’s journal. Most training schedules will let you know what, if any, kind of base mileage you need to be able to run before you commence training for a particular race. Make sure to give yourself enough time to complete the entire training program. Many will be 2-3 months in length, depending on your existing base and how many miles you will run in the race.

 

Make Sure Not to Over Train

Many running programs will include cross training days in your regime. DO NOT neglect these days. You need to incorporate low impact training days in addition to your running to avoid injury or burn out. Such cross training days can include yoga, pilates, swimming, biking/spinning, elliptical, etc. Runners who spend all of their training days doing runs and long runs will burn out or get injured. Typically, most training schedules will allow for one to two “long runs” per week, in addition to shorter run days and cross training days.

 

Strength Training

Supplement your running with strength training. Building strength in your hips, quadriceps, hamstrings, and calves will help your body to absorb more impact during running. This will help reduce compression and pressure to the patellofemoral joint and, in the long run (no pun intended!), decrease knee pain. Strength training can be done at a gym as well. If you plan on performing your strength training at a gym, make sure to consult with your healthcare professional (ATC, PT or MD) regarding proper exercises to perform and proper form. See ideas below for strength training exercises that can be performed anywhere. Perform 30 reps of each exercise 3-4 times per week.

 

 

Straight Leg Raise	Abduction Straight Leg Raise
Clamshell

 

 

 

Author Biography:

Kristin Heldman, MPT has been a physical therapist at Wellington Orthopedics and Sports Medicine for 5 years at their West Chester Office location. She has been a runner for 8 years and played soccer from age 6 up until 29. She has run the Flying Pig Half Marathon twice, as well as numerous 5k’s.