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: Football Continues to Thrive
September 25, 2019
By Karissa Niehoff
NFHS Executive Director
When the annual High School Athletics Participation Survey was released by the National Federation of State High School Associations (NFHS) in August, many headlines across the country focused on the drop in the number of boys playing 11-player football. After all, the report showed 30,829 fewer participants than the year before. However, perhaps the most important number was overlooked – 14,247.
Yes, 14,247, the number of high schools with 11-player football teams. While there was a slight decline in the number of participants in many states, the number of schools sponsoring the sport was the highest in five years. In fact, the number of schools last year with 11-player teams has only been topped twice in the survey’s history – 14,262 in 2013-14 and 14,279 in 2010-11.
In addition, smaller schools in some states have shifted to 6-player, 8-player and 9-player football and have had good responses. The survey indicates an additional 156 schools and 1,594 participants involved in these alternate forms of the sport; and, in the past 10 years, participation by girls in 11-player football has doubled, with more than 2,400 participants this past year.
These numbers express the desire by high schools to keep alive one of the oldest and most treasured traditions in our nation – Friday Night Football Under the Lights. Although there are many options today for the entertainment dollar, nothing surpasses supporting the local high school football team on Friday nights. The No. 1 fan base in America? The answer is that number again – 14,247.
In Week 2 of the National Football League season, just under 1.1 million fans attended the 16 games. While impressive, it doesn’t come close to the number of fans who watched high school football during the corresponding week. It’s all in that number – 14,247.
With approximately 7,123 games every Friday night (14,247 divided by 2), and with a conservative estimate of 1,000 fans per game, there are more than 7 million fans in high school football stadiums every week. An unofficial attendance survey conducted by the NFHS in 2011 indicated about 165 million fans attended high school football games during that season, which included up to five weeks of playoffs and a weekly average of 11 million fans. Either way, the number of fans at high school football games dwarfs the numbers attending professional football games.
Early season crowds have been strong in many areas of the country with terrific fall weather – filled by current and former students; parents, grandparents and friends of players on the team; and longtime fans and supporters in the community. Unlike crowds at the college and professional levels where fans have little, if any, identity with the players, there is a connection between the players and fans at the high school level.
With concussion protocols and laws in place in every state, with a reduction in contact levels before the season and during practices, and with teaching of proper tackling skills at lower levels, we believe people, including parents of high school student-athletes, are seeing and believing that the sport of football at the high school level is as safe as it ever has been.
We urge you to support your local high school football team this Friday night.
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.