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.
Timeout to Appreciate Officials
September 23, 2013
By Kevin Wolma
Hudsonville athletic director
Wolma is in his third school year as athletic director at Hudsonville and previously coached basketball and golf. Below is a recent “30-second timeout” he wrote for the Hudsonville district newsletter.
We were five seconds away from one of the greatest upsets in the history of Caledonia basketball.
During the regular season, South Christian had beaten us by more than 30 points on two different occasions. The District Finals became the site for the third contest between the two schools on a warm March day.
We were able to slow them down just enough to stay within striking distance until late in the fourth quarter, when we finally took the lead for the first time. South Christian had one last chance with seven seconds left on the clock. After a timeout, they in-bounded the ball from the sideline and their player forced up a shot. I could see it was going to be short from my viewpoint, and my heart began to race with adrenaline as I could sense the impossible was going to become possible.
What happened next has stuck with me for the rest of my life, as one of the South Christian players pushed one of our players in the back, grabbed the rebound, and put the ball in the basket with one second left.
Game over. South Christian wins the District championship.
For the next eight years as a varsity basketball coach, I held a grudge against officials for that one call. Twelve years later, after I was done coaching, I went back and watched the game over again for the first time. I almost turned the video off when they in-bounded the ball in those last seven seconds because I did not want to relive that moment and the ensuing emotions that took place.
While watching I discovered something.
The South Christian player did not shove my player as much as I thought, and our players did not box out like I had thought, which made it easier for them to get the rebound and score. Looking back, did I even tell my players to box out during that last timeout before the ball was in-bounded?
At that moment it became very clear to me that what we see during a game may be clouded because we want our team to gain every advantage and every call in order for them to be successful. Perception is not reality. Officials are human. They will make mistakes just like the coaches and players do during a game.
There still has never been a game that has been decided by an official. Some people will say that the Class B Semifinal boys basketball game (in 2010) was decided on an official’s call when they ruled one of Forest Hills Northern’s player's foot was on the line on his last-second shot when in reality his foot clearly was behind the line. That call cost them a chance to play in the (MHSAA) Finals.
Coach Steve Harvey was quoted in the paper as saying, "We had opportunities to take care of the game before it even came down to that shot.” In the moment it seemed like that one play cost Forest Hills Northern the game, but there were over 50 possessions on offense and defense that preceded the play and potential outcome.
Having the opportunity to spend time with officials inside the locker room has made it very evident they are serious about their jobs and calling the best game they can. I have had requests from officials to have a monitor available to break down film an hour and a half before their contest begins to see strengths and weaknesses in their placement and mechanics from prior contests. I have had officials upset at halftime or after a game because they realized they made a mistake. I have had officials contact me personally after a game to apologize for a call made during the contest.
In the business world and also in education we use the word collaboration a lot. Officials collaborate before, during, and after every contest to garner more knowledge so they can continue to improve.
This is not even their full time job. Officials do what they do because they love the game and want to give back to the sport that made an impact on them.
The next time we are at a game and we think the officials missed a call, let’s take a 30-second timeout to gather our emotions so we do not say anything we will regret later. Instead let’s spend our energy cheering on our teams to be the best they can be.