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: Amateurism Benefits
October 9, 2019
By Karissa Niehoff
NFHS Executive Director
While we addressed a number of important issues with our member state associations at section meetings the past month, perhaps none of the topics are as significant as the tremor that occurred in California on September 30 – the signing of the “Fair Pay to Play Act” by California Governor Gavin Newsom.
Although there are more questions than answers at this point, this ruling would allow college athletes in the state of California to make money from their name, image and likeness through endorsement deals, sponsorships, autograph signings and other opportunities. The legislation is due to take effect in 2023.
Obviously, the NCAA opposes this legislation and is working through its governance structure to address the issue. As Mark Emmert, NCAA president, told the Indianapolis Star, “for all intents and purposes, athletes become employees of the schools. This is just a new form of professionalism and a different way of converting students into employees.”
And since it would not work for athletes in one state to be receiving money legally while athletes in the other 49 could not, a national bill similar to California’s is already being considered by U. S. Representative Anthony Gonzalez of Ohio.
Needless to say, the NFHS and its member state associations oppose the California ruling as it could further erode the concept of amateurism in the United States. At the high school level, current issues with parents pushing their kids into specialization in the fight for scholarships would only be exacerbated as they considered the “best offer” from colleges.
In the aforementioned Indianapolis Star article, Emmert noted the following: “Under the California law, there would be complete elimination of all of those rules (regulations related to shoe companies). It would also include the use of agents in that process and the agent could represent high school students.”
There is nothing more sacred and fundamental to the past – and future – history of high school sports in the United States than the concept of amateurism. While this California ruling addresses college sports directly, it undoubtedly would have an impact on sports at the high school level as well.
The signing of the “Fair Pay to Play Act” comes on the heels of the Alston v. NCAA case earlier this year in which a federal judge in California found the NCAA’s scholarship rules to be illegal – to a point. The NFHS filed an amicus curiae brief in support of the NCAA noting the following:
“Amateurism in athletics is not only valuable for its own sake, but also is a key aspect of a well-rounded education. The NFHS is concerned that the district court’s opinion does not fully appreciate either the concept of amateurism or the many benefits it brings to college and high school sports – and to American sports in general.
“... If amateurism were to give way to professionalism at the collegiate level ... high schools would struggle to fulfill their ultimate goal of preparing large numbers of well-rounded individuals for futures beyond athletics. … The NCAA should be afforded the freedom to define amateurism in a way that preserves the ideal of the student-athlete in higher education which would protect important values of education-based sports at all levels.”
The NFHS will continue to support the NCAA in its efforts to preserve amateurism as it is our belief that paying student-athletes – whether it is in the form of selling one’s name, image or likeness, or whether it eventually becomes a paycheck – will erode the spirit of sport at all levels in this country.
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.