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: Security Wake-Up Call
December 4, 2019
By Karissa Niehoff
NFHS Executive Director
Given the increase in school-related shootings since the Columbine massacre 20 years ago, perhaps it is not surprising that these acts of violence are no longer confined to regular school hours.
The tragic shooting – and eventual death of an innocent 10-year-old – at a New Jersey high school football game last month made headlines across the country and was a somber reminder that events occurring after school hours are subject to the same type of senseless violence.
This was not the first shooting at a high school sporting event this year – actually it was the 23rd according to the National Center for Spectator Sport Safety and Security (NCS4) – but the death of Micah Tennant and the eventual conclusion of the game five days later at the Philadelphia Eagles’ stadium drew nationwide coverage.
Camden High School and Pleasantville High School finished the playoff game at a nearly empty Lincoln Financial Field before a few hundred family members and friends as the stadium was closed to the public. Larry White, New Jersey State Interscholastic Athletic Association executive director, said the decision to finish the game was made by both schools “to provide closure and send a powerful message that acts of violence and those who perpetrate them will not win.”
High school sporting events traditionally have been safe gathering places for fans to attend and celebrate the accomplishments of high school student-athletes – particularly the sport of football. And we must do whatever is necessary to make sure these venues remain safe and secure.
Reports have been encouraging about attendance as state football playoffs have concluded in many states. In Indiana, about 20,000 people attended the Class 5A championship at Lucas Oil Stadium in Indianapolis on the day after Thanksgiving.
We want to ensure that our stadiums remain open for everyone to attend. The fans – students, parents, other family members, friends, community residents – are what make education-based athletics different from non-school sports.
More intense security plans have been in existence at college and professional sports venues for many years; it is essential that leaders in high school sports move after-school safety and security to the top of their priority lists.
In addition to school athletic events that typically start in early evening hours, security plans also should be in place for practices inside and outside the school building.
Many resources are available for high school athletic administrators to implement an after-school safety and security program, including the free online education course on the NFHS Learning Center at www.NFHSLearn.com. “Afterschool Security” provides practical strategies for developing and implementing a school safety team and an after-school activities supervision plan.
As was the case with increased security at airports after September 11, 2001, the results of heightened safety plans for after-school activities may be an inconvenience for some individuals. However, plans must be in place to ensure that high school stadiums and arenas remain open for the almost eight million participants in high school sports, as well as the estimated 350 million fans annually.
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.