Enhancing Your Running Performance
August 4, 2020
Henry Ford Health System
With summer now in full swing and many people still avoiding gyms, lots of us are hitting the track, the streets and the trails to get and stay fit.
Whether you run marathons or prefer a quick lap around the block, there are many ways to adjust your running routine to get the most out of your workout.
"It's not uncommon for runners to get into a regular running routine," says Jamie Schwab, an athletic trainer at Henry Ford Health System. "They'll find a comfortable pace and stick with it, often even doing the same route." Unfortunately, doing the same run day after day not only leads to boredom, but it can also prevent you from reaching your full potential.
5 Tips to Run Smarter
It’s no secret that running is tough on the body. In fact, runners frequently develop muscle imbalances that make the body work harder. But you can take steps that can help you improve your run, maximize efficiency and get the most out of your running workout. Here's how:
1. Listen to your body: Whether you're a seasoned runner or just starting out, pay close attention to what your body is telling you. If your hips and knees are sore, back off. Feeling strong? Run another mile. The key to improving your run is to gradually increase distance and intensity over time. At first, you may only be able to handle a 10- or 15-minute jog. But if you keep at it, you'll be running for 30 minutes straight in no time.
2. Get the right footwear: If you're not a competitive runner, you might think any pair of running shoes will do. In reality, properly fitted running shoes not only enhance your performance but also reduce your risk of injury. Find a running store that can analyze your form and recommend shoes based on your unique gait and foot strike.
3. Pay attention to your target heart rate: Your target heart rate is 220 minus your age. Once you hit that rate during your run, you're working at maximum capacity. Don't want to invest in a heart rate monitor or be bothered with another tracking device? You're probably hitting the zone if you can still carry on a conversation during your run.
4. Focus on strength: If you're an avid runner but you aren’t strength training, you're setting yourself up for injury. "You're asking your body to do a lot during a run," Schwab says. "Weak glutes or hips add stress to your knees and ankles." Want to stabilize your run? Pay special attention to your core muscles. Solid strength training exercises include lunges, planks, squats and pushups.
5. Keep it interesting: Doing the same running routine day after day can be exhausting. Break out of your comfort zone by trying a different route, playing with your pacing, or running stairs or hills. You might even incorporate plyometric activities into your run. These explosive motions — hopping, skipping and jumping — help build power, strength and performance.
Running Safe
Eating well and getting regular exercise are key to enhancing overall health. Plus, a fit body is better equipped to avoid and battle infection. Running can also protect your sanity.
"Running is a great escape for many exercise enthusiasts," Schwab says. "Many people find they not only feel physically healthier, but their mental and emotional health also gets a boost."
The caveat: When you're running, you're placing double or triple your body weight on one side of your body at a time. So it's critical to pay attention to what shape your body is in before you take to the track. A few questions to ask yourself:
• Am I in good cardiovascular shape?
• Am I recovering from shin splints, knee injuries or hip problems?
• Am I at risk of falls?
• Am I suffering from osteoporosis?
It’s always important to check with your doctor before making changes in your exercise regimen. If running isn't appropriate for you, plenty of other activities, such as swimming, hiking and biking, can get your heart pumping.
Jamie Schwab, AT, ATC, SCAT, CSCS, is an athletic trainer with Henry Ford Sports Medicine and works with student athletes at Edsel Ford High School. She is a National Strength and Conditioning Association certified strength and conditioning specialist.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
NFHS Voice: MLK Provides Reminder
January 22, 2020
By Karissa Niehoff
NFHS Executive Director
On Monday, the nation observed Martin Luther King Jr. Day for the 35th time. This annual remembrance of the civil rights leader and his remarkable efforts in the 1950s and 1960s to combat racism in the United States continues as one of the most significant days on the calendar every year.
King’s “I Have a Dream” speech in Washington, D.C. in 1963 – one of the most iconic speeches in history – was the defining moment of the civil rights movement and led to the Civil Rights Act of 1964, which made desegregation a prerequisite to school funding and further strengthened the Supreme Court’s 1954 ruling in Brown v. Board of Education of Topeka.
As a result, separate schools for African Americans ended and King’s dream of equality for everyone began to occur.
Thanks, in part, to the efforts of King, who was a member of his school’s debate team at Booker T. Washington High School in Atlanta, blacks and whites were assimilated in schools and in athletics and other activities such as speech and debate.
A few years later in the early 1970s with the passage of Title IX, girls – both white and black – were provided the opportunity to participate in high school sports. With this landmark legislation on the heels of the civil rights movement, high school sports and activities were for EVERYONE.
Amazingly, participation in high school sports increased from 3.9 million to 6.4 million in seven years between 1971-72 and 1977-78 – a jump of about 2.5 million. Why? The opportunity to participate was now available to all.
High school athletes – male and female, black and white and other races – began to work together and excel both individually and as teams. Many have seized these opportunities and had a profound impact within their communities and nationally.
In the past five classes of the NFHS National High School Hall of Fame, 13 of the 22 athletes were minority males and females, including the likes of Derrick Brooks, Dusty Baker, Seimone Augustus, Nicole Powell, Lisa Fernandez, Nikki McCray and Marlin Briscoe. Other females were Tracey Fuchs, Carrie Tollefson, Missy West, Joni Huntley, Jackie Stiles and Cindy Brogdon.
In previous classes, there were Ozzie Newsome, Chauncey Billups, Kevin Johnson, Janet Evans, Sean Elliott, Cheryl Miller, Archie Griffin, Jackie Joyner-Kersee and Kim Mulkey.
Can you imagine the storied history of high school sports without these individuals?
Thanks to the efforts of many people in the 1960s and 1970s, there are more women and minorities in leadership positions today. Nine of our member state high school associations are led by minorities, including three females – Que Tucker of North Carolina, Sally Marquez of New Mexico and Rhonda Blanford-Green of Colorado.
Despite these advances in opportunities the past 50-plus years, the late Dr. King would be disappointed to hear about some of the disrespectful behavior in and around high school sports the past few years. Since our column in late October, we have heard of other racially-related incidents. Indeed, pain still occurs.
As we reflect on the tremendous efforts of Dr. Martin Luther King Jr. to bring everyone together, let it be a further reminder that all student activity participants – regardless of race, religion, political views or gender identity – should be treated with respect.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.