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Running Tips
by Dr. David L. Wick, D.C.
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Those who know me well know that I like to run. Besides myself, there are several others in my family that are interested in running. I've had several relatives who have either competed or are competing in marathons or shorter distance events. This year, after a dedicated year of training, I've decided that it's my turn.
Though running can be a highly pleasurable event, it certainly isn't for everybody. Even those that might enjoy running must keep many things in mind to prevent injury and enable themselves to enjoy many years of running's delights.
If you are considering running, whether just for fun or for competition (which may be fun as well), here are a number of tips that you should keep in mind.
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Make Sure You're Fit Enough To Consider Running
Nobody in their right mind attempts to go from a habit of non-running to attempting long-distance runs. While we can comfortably dream of running while in the easy chair, we cannot simply jump up from there and take to the trails. We need to build ourselves up gradually. Naturally, we should have a physical health checkup to ensure that we're ready for the tremendous challenges of distance running.
If you pass the physical exam, it's time to build on the foundation of health that will keep you physically strong and help improve your running times. Support the functions of your nervous system, joints and muscles through chiropractic adjustments and acupuncture. Professional massage is very useful, especially of the thigh and calf muscles. It's also very important to give yourself a good nutritional foundation of balanced complex carbohydrates, proteins and fats. Drinking adequate water and getting enough electrolytes is a must. Additionally, good whole food supplements should be taken to provide foundational nutrients for optimal joint, muscle and cardiovascular health. Running takes a lot of energy, so be sure to get adequate sleep.
Buy an excellently suited pair of running shoes. Consider two pairs or more. I recommend locating a shoe store that has well-trained staff that know the ins and outs of what is needed for running. It's also a good idea to consider a custom-fit orthotic to ensure better alignment and use of feet, ankles, knees, hips and spine. Even the best pair of shoes needs to be fit properly to have any use of their best features. Additionally, it is very important to have high-quality socks that will readily wick away moisture.
With the above bases covered, it's time to start training.
Training Tips
If your heart is set on competing in a distance-running event, some serious training is needed. My favorite distances are 5K (3.11 mi.) to 10K (6.21 mi.) events as they allow for a significant run without the highly extensive training and wear-and-tear associated with the traditional marathon distance of 26.2 miles. Even so, a shorter distance run can still considerably damage a person who hasn't trained properly for it.
If one desires to run a full marathon, a good training regimen will last from 4 to 5 months before the event. Even a half marathon, 10K or 5K event training regimen should optimally be 4 months or more. Dedication is the key to developing good running patterns.
Whether you're a complete novice or fairly advanced in your running skills, it's important to begin your training "easy" and gradually work your way into the distances and times you desire for competition. Depending on your level of fitness, you may want to begin so easy that you're only running 1-2 miles per session the first week of training. During the first few weeks, you are working on building the foundation upon which you will build speed. In that time, concentrate mainly on gradual pace, form and distance. At this point, you may only want to run 3 days per week with breaks between. That way you will still be building yourself up without breaking down.
After the first few weeks, and a good foundation being built, it's time to add some quality to your running. This is where you should add in some hills and concentrate on picking up the pace.
By the way, throughout your whole training regimen, it is important to incorporate resistance training into your routine. Lifting weights once to twice a week after running or on a rest day is very important. It helps to decrease your risk of injury while increasing your muscles' performance. Believe it or not, lifting weights can actually help you improve your running times by increasing your muscles' abilities to utilize oxygen. In addition to strengthening your shoulders, arms and legs, concentrate on strengthening your core muscles.
Once again, I remind you of the importance of keeping a healthy nutritional and water intake. Regular chiropractic and massage care can also help you get more out of your workouts by helping improve your recovery from training sessions.
While you are training and competing, it's important to remember that you need to stay in control. "No pain no gain" may be a memorable saying, but it's foolishness when you're a distance runner. If the pace you're attempting causes pain, breathlessness/wheezing, lightheadedness, feelings like you need to walk or stop, you're either going too fast or have a health condition that warrants significant attention. When trying to develop speed in your running, keep in mind that it's unwise to start or stop suddenly. Gradually build up your heart rate through easier running and then push only slightly beyond your normal running pace at the peak of your workout. As you're coming to completion of your running session, it's important to ease out of your pace. I recommend a fairly long walk after running, even a full mile. Of course it's also important to stretch out real well.
You should not feel exhausted at the end of a running session. If you do, ease up the pace a little. If you feel like you have lots of energy after your session, chances are that you need to pick up the pace somewhat.
Though distance and pace are the primary foci of running events, quality running should be the primary focus of the runner. It's far better to run shorter distances with quality than longer distances while plodding along haphazardly.
For Best Results, Change It Up A Bit
One of the best keys we can remember if we're serious about running is to keep things fresh. In fact, it's the lifeblood of running. Doing the same thing day after day may be a temptation, but variation is vital.
As you are training, it's important to vary the distances you run somewhat. Running the same distance and pace day in and day out not only sets you up for a rut and boredom, it also sets you up for increased injury risk.
When running for distance, you may wish to concentrate on adding hills one day, then running on a more level surface another day. Likewise, you may wish to focus on increasing speed somewhat on one day and then concentrate on adding some distance on another day. Similarly, it is a good idea to vary running surfaces. While concrete and asphalt surfaces are some of the most plentiful, they also set runners up for the greatest risk of bone, joint and muscle injuries. Though such surfaces shouldn't necessarily be avoided altogether, it's wise to get off of them frequently and instead run on grass, trails, treadmills and rubberized tracks.
Variation is also why I recommend having more than one pair of running shoes. Having shoes you may alternate between allows drying time and prevents overly excessive wear of insoles. If you can afford it and need orthotics, buy a second pair of those as well.
To keep your runs stimulating, consider varying the geographical location. Within each state are a wide variety of locations that can be explored for fun. Look for new places that you can enjoy readily.
Additional Insights
Even the best runners can benefit from a training coach. Because of their highly insightful program, I recommend Julie Gronquist and her team at Balance For Life Fitness. They will start out with a complimentary consultation to determine your health status and goals. From there, they will work with you one-on-one and semi-privately in their high-quality fitness facilities. Coaching can help you set the most realistic training goals and routines to get the most out of your runs.
I also recommend keeping a training journal. Coolrunning.com has a wonderful online running log that is free for your use. Your log should include such categories as distance, time, weight, heart rate, time of day, weather, workout type and general feelings during the workout. Cool Running's online log will allow you to keep track of all those categories and more.
You may wish to join a community of runners. There are several online running forums that you may wish to participate in. Even the forum on my site has a fitness category that can be used to link with others who have similar goals and interests to your own. Additional fun may be enjoyed when banding together with a running club. Click here for a list of several running clubs around Minnesota.
Competing for charity can be very rewarding emotionally. Check on events in your area and select some of those that raise funds for causes you appreciate. You'll appreciate yourself more when you know your steps are helping someone else as well.
Balanced musculature is very important for running health. The techniques I utilize at my clinic are focused on restoring and maintaining muscle balance. By adding in massage and personalized coaching to that, you are able to greatly increase your abilities to run with maximal ease and safety.
If, for some reason, you should become injured during your training, do the smart thing; stop running. Your health is much more important than your training routine. If you are injured, take time to regain health before continuing.
Running should be healthy and fun. If it's not, why bother?
Resources:
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CoolRunning.com - This is a very complete website for runners of all levels.
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Distance-Running-Tips.com - This website is designed specifically for the purpose of giving good running tips. It is considerably more thorough in its recommendations than this article.
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©Copyright 2006 Dr. David L. Wick, D.C. All rights reserved.
This article is not intended for the diagnosis or treatment of any illness. Diagnosis and treatment of all health conditions should only be performed by your doctor of chiropractic or other licensed health care professional. Please use this article for informational purposes only. This information does not replace a one-on-one relationship with a qualified healthcare provider.
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