Corporate Fitness and Active Aging

It seems that running injuries are all too common. There have been many research studies done on runners and, each year, as many as 79% of runners are sidelined due to injuries. Here are 5 ways to avoid injuries when running.

1. Add Strength Training

Strong muscles, ligaments, and tendons can guard against the impact of running, lead to improved running form, and help you achieve a more consistent gait. When the body is strong, the brain is able to tell the muscles to brace for impact before your foot even hits the ground. The glutes and the core contract, in order to, steady the pelvis and the leg. The foot and ankle muscles are activated, providing a solid foundation for your heel strike. Many runners lack strength in at least one muscle group. When one stabilizer muscle is weak, the other muscles make accommodations for the weakness and therefore can become overworked. This can create a “domino effect” in the body and cause an injury or injuries.

2. Always Warm-Up AND Cool Down

A warm-up prepares the body for exercise, by increasing the heart rate and blood flow to the muscles. Then, just as the warm-up prepares the body, the cool down brings it back to its normal state. The time spent warming up and cooling down helps prevent muscle soreness and aids in recovery, both of which will help prepare the body for your next run.

3. Use Correct Form

There are many disagreements amongst runners about what defines correct running form. Just as baseball players swing a bat, or a guitarist plays a guitar, there may be some variance in form from runner to runner. But, there is some common ground, and most can agree that certain components of form, such as, good posture and proper stride, can help prevent injury. For proper posture: Be sure to keep the upper torso straight and the head directly over the shoulders. DO NOT arch the lower back. For proper stride: Avoid over-striding, which is when the foot lands well ahead of the knee. Overstriding can put extra wear and tear on the muscles and joints. Try to focus on where your foot is landing and place it close to the body. Instead of reaching with the foot, try to drive forward with the knee.

4. Wear Proper Footwear

Shoes can alter your running form and have an impact on the amount of force that is applied to the joints with each step. Professional running stores may be a good place to start when trying to find the right shoe for you, but the best indication is how the shoe feels. If it doesn’t feel good, then it’s putting stress somewhere. If you experience aches and pains after a run, it may be a good indication that you’re not in the right shoe. You may need to try a few pairs before you find the right shoe for you. Also, be sure to change your shoes often. Running shoe should be replaced every 350-450 miles.

5. Avoid the terrible "too's"

Don't do too much, too soon, too often, too fast, too hard, with too little rest.  Listen to your body and ease into it and rest when needed.

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During my days as a track athlete, I came to know shins splints a little too well.  The constant running and pounding will undoubtedly bring about some discomfort in your lower legs.   But I am here to tell you don’t panic!  There are ways to fight back against the pain you are feeling and get back to running that doesn’t require you to completely take time off.  Follow these tips to understand how to sooth your shins and get back on track!

• Progress Gradually - This may sound like a no-brainer, but many people tend to dive in to running and do a little more than their bodies can handle.  Build strength and endurance first and slowly increase mileage.

• The Shoe Matters - Make sure your shoes fit and that they have proper cushioning.  Yes, those minimalist shoes you wear may be the cause of your shin splints.  Shoes with improper support will cause over pronating and rolling of your foot.  Visit a local running store to get some expert advice on shoes and get the right fit.

• Cross Training - This is especially important if you are already experiencing shin splints.  By cycling, swimming, or rowing you can maintain your fitness level and log miles while taking it easy on the shins.  If you currently run 5 day per week, try a 3/2 training ratio.  Run 3 times per week and cross train 2 times per week.  You will notice relief quickly!

• Mid-Foot Striking - Resist the urge to run up on your toes or to heel strike!  Flat, mid-foot striking will encourage correct biomechanics, help you run with a proper gait and prevent injury.

• Don’t Over Stride - The usual culprits here are people who tend to strike heel first.  Think to slow down your cadence and run with proper mid-foot striking form.  This will help you perform with proper body mechanics.

• Use Ice - Ice those shins!  The ice will bring recovery to the area and help reduce swelling and discomfort.  You can ice for up to 10-15 minutes every hour.

• Stretch and Foam Roll - Stretch out those calf muscles and get to work foam rolling them as well.  Tight muscles are going to contribute to the pain you are feeling in the shin.  Work on both loosening the calves and strengthening them.

• Switch Running Surfaces - While recovering from shin splints, look for softer ground to train on.  Find a field and do running workouts in the grass to give your legs a break from the pounding taking place on the road and tracks.

• Consider Orthotics - Consider visiting your doctor to get some recommendations on orthotics for your shoes.  These can sometimes be a life saver and can be customized to your feet providing that added support you may be missing!

Remember that the key to getting past shin splints is patience!  Take your time, listen to your body, take steps to heal, and get back out there better than before!

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What if I told you that instead of hitting the pavement for that dreaded 2 mile run, you can walk on your lunch break with a co-worker and keep your heart just as healthy? Sounds more appealing, doesn’t it?  We have long known the health benefits of walking, but most people would tell you if you want to be “more fit”, you should bump up the intensity to a run compared to a walk.  Before you call your running buddy and cancel, let me explain.

Thanks to researchers at Duke University, researchers have now shown that only two to three hours of mild exercise a week at a moderate intensity can significantly reduce the risk of cardiovascular disease. So, does that mean if you are runner to stop and start walking? Not quite. That same study shows that those people who ran 20 miles a week vs. 12 achieved a higher improvement in fitness levels, but there’s more. The study also proves that walking 12 miles a week or running the same amount of miles doesn’t change an individual’s fitness level. This is great news for anyone who isn’t too fond of running, but is still looking to steer clear of cardiovascular disease. (Who isn’t right?!)

Not sure how to start a workout plan? Here are my top three tips:

1. Talk with your doctor
2. Meet with a Certified and Degreed Health Fitness Specialist for a fitness assessment and exercise prescription
3. Start slow

Before you start any type of exercise program, it is always wise to first discuss this with your primary care doctor.  Your doctor will be able to discuss any concerns or restrictions you may have when first starting a new regimen. This is also a chance for you to ask any questions you may have about your health. Once you have talked to a doctor, the next best step is to meet with a degreed and certified Health Fitness Specialist. This professional will take you through a series of fitness tests to be able to correctly assess your current fitness level and also create a safe and individualized exercise plan.  They will lay out a plan that will best help you reach your goals. My third tip when first starting a new exercise program is to start slow. Make slow changes to your routine that becomes lifelong habits instead of trying to change everything at once. This will enable you to make changes that you can stick with and create a permanent change for your health.

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