I have seen post after post about how to start a running plan today. I have not seen 1 single post that incorporates strength training. Running, as a sport or recreationally, has almost as high of an injury rate as football and soccer, both considered contact sports. Many people pick up running for the same reasons that I suggest it:
-It can be done almost anywhere
-All you need is shoes (Maybe) and willpower
-We were "born to run" (otherwise our ancestors would have been tiger food)
-It makes us feel good to be outside and moving fast
As a running coach I specialize in Strength Training for runners of all ages and ability. Except for a few athletes looking for an edge, most runners don't come to me until AFTER they are injured. I am not a Physical Therapist but they often send me patients who need to learn to run better. Sometimes I will watch them run but usually I just watch them squat first. When someone is challenged doing the squat, even with only body weight, they usually have trouble running.
Why? You may ask. The muscles that are responsible for controlling the squat pattern, when not working properly, will often not work to stabilize a runner in the gait cycle. Thank about it for just a minute: If you cannot control yourself as you squat in a stable, controlled environment then you will probably have difficulty controlling your legs when you run.
But running is "natural". Yes it is, but sitting in a car or at a desk in front of a computer is not. (We could also discuss the unnatural, inflammation causing food intake if you like) Sitting for long periods of time can lead to muscle imbalances, especially in the hips, chest and calves. Yes, even having tight chest muscles can lead to back, hip and leg injuries (we are 1 system).
Simple solutions:
1) Do SQUATS! this is the best exercise for runners. It lengthens the hamstrings, strengthens the hips and works your core. Lower your butt down to knees level, hold for 2 seconds, and stand back up. 3sets of 10 reps for beginners. Build form there. Begin to add weights.
2) Do active stretching like Windmill Toe Touch before you run.
3) Do plyometric training to improve how your body lands when you run.
4) Listen to how your body feels when you run. Don't tune out when you run. Yes running is challenging, but the difference between running that hurts and running that causes injury related pain is huge. Your lungs and legs burn when you run, your shins, knees, ankles or hips hurt when injured.
5) Do core work! The plank, side plank and back extension just may save your run.
Now go out and enjoy National Running Day. Call a friend and bring them too.
Stay healthy, run Happy,
Coach Andy Nelson
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