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.
Century of School Sports: Michigan's National Impact Begins at NFHS' Start
By
Geoff Kimmerly
MHSAA.com senior editor
January 28, 2025
The beginning of the National Federation of State High School Associations (NFHS) predated the start of the MHSAA by about 4½ years. But Michigan played a leading role in creating the national organization for school-based sports and arts activities – and through its work with the NFHS continues to impact how school sports are played across the country.
On May 14, 1920, representatives from the Illinois, Indiana, Iowa, Michigan and Wisconsin high school associations met to discuss common issues – especially national championships and eligibility rules in football, as returning World War I veterans were seeking to play on high school teams; and, according to meeting minutes, because “high school athletics were being handled in an unsatisfactory manner in contests under the auspices of colleges and universities.” At this time, Michigan school sports were governed by the MHSAA’s predecessor organization – the Michigan Interscholastic Athletic Association (MIAA) – and president A.W. Krauss, the principal at Grand Rapids South High School, represented our state.
Building on their desire to form common rules to govern athletics, those five states together formed the framework for the Mid-West Federation of State High School Associations, and the MIAA officially voted to join the organization March 31, 1921, becoming one of the four founding states (Indiana was absent when the Mid-West Federation constitution was adopted). Just about a year later, on March 1, 1922, with 11 states now present, the Mid-West Federation changed its name to the National Federation of State High School Athletic Associations – which became the current NFHS in 1970.
Representing the MIAA at the 1922 Federation meeting was Ann Arbor High School principal L.L. Forsythe – cited frequently for his outsized contributions during this “Century of School Sports” series – and he was elected as Federation vice president, a role in which he served for 15 years. Obviously his impact in that role was significant for the growing organization, which now includes associations from all 50 states and Washington, D.C.
Another Michigan school sports luminary, retired executive director John E. Jack Roberts, also had significant ties to the NFHS. He served on staff from 1973-80 and was heavily involved with the implementation of Title IX at the local and state levels. He also made immense contributions as the NFHS representative to the landmark Amateur Sports Act of 1978, and played a significant role in the NFHS rules-writing process as the organization started writing and publishing rules for a number of new sports during the 1970s. Roberts began his 32-year tenure leading the MHSAA in 1986.
The NFHS’s primary contribution to state associations remains today as writer of game rules for nearly all school sports, and those rules govern the majority of MHSAA-sponsored programs. (Competitive cheer is exclusive to Michigan, and golf, tennis and bowling are regulated by national governing organizations).
By agreeing to follow NFHS game rules, the MHSAA receives the opportunity to help make them, serving turns on rules-making committees with other representatives from the NFHS’s Section 4 – which also includes Wisconsin, Iowa, Illinois and Indiana. Michigan also sends a rotating representative to serve on the national record book committee.
Previous "Century of School Sports" Spotlights
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
(Map graphic courtesy of NFHS.)