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: Find Answers at Youth Level
November 13, 2019
By Karissa Niehoff
NFHS Executive Director
Are there long-term solutions to increasing the number of participants in high school sports and improving parental behavior at high school contests? The answer to both questions might start at the youth sports level.
The NFHS hosted a first-ever meeting of about 25 leaders of National Governing Bodies and the U.S. Olympic & Paralympic Committee last week to discuss common concerns and opportunities to align and work together.
Within the youth areas of these organizations, the issues are familiar ones to high school leaders – decline in participation, parent behavior, coaches education and minimizing the injury risk. Clearly, however, reaching parents with appropriate educational messages on sportsmanship, injury risk and the values of participation is a top priority for leaders at all levels – youth, middle school and high school sports.
Recently, the NFHS formed a Middle School Committee in an effort to build interest in education-based sports at that level and to share the proper messages with parents before their kids reach high school. However, as we learned last week, middle school may even be too late!
Those educational messages will be enhanced if the process starts in out-of-school youth sports. If messages about the values of multi-sport participation, playing for the love of the game, and limiting contact in sports like football are consistently shared and demonstrated at the youth level, the education-based concept should be firmly in place by the time students reach high school.
Coaches education is another common concern. While the NFHS has created an outstanding online education program for interscholastic coaches through the NFHS Learning Center (www.NFHSLearn.com), there is no standard requirement to coach at the youth level. There should be some type of required certification for anyone to walk onto a field or court to coach. And while knowledge about teaching the proper tackling form in football or the proper defensive positioning in basketball is important, those are not the most important prerequisites for coaching.
Similar to the NFHS’ online Fundamentals of Coaching course, youth coaches should be required to take courses that help them learn how to coach the kids more so than the sport. And since many of the coaches at this level are parents of players on the team, these individuals – and all youth parents – should be presented materials similar to what is presented at preseason meetings at the high school level. This would include, among other things, the non-negotiable requirement to positively support their child while letting the coaches coach, and the officials officiate.
Lofty goals, for sure, without a collective governing organization over youth sports. However, these concepts can be endorsed and promoted within the youth areas of sport-specific NGBs. These fundamentals of education-based athletics are essential for the 2-3 percent who play sports beyond high school as well as the majority who apply the values learned in high school sports in their chosen careers.
The skills will eventually fade – even for those individuals who play sports beyond high school – but the values learned from playing sports, beginning at the youth sports level, will last a lifetime.
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.