Editor’s Note: This column is sponsored by FitnessWise (4801-B Montgomery Lane). Visit their Facebook page for more.
So it’s that time of the year again. Every Saturday and Sunday morning, roads somewhere around our area are closed down for a road race.
Fall is a great time of year to get out and run. The mornings are cool. The foliage is changing. Plus, many of these races help support various charities and community organizations.
Signing up for a 5K or a 10K can be great motivation to exercise more and get in better shape. But as a very wise trainer once said, “You can’t run to get in shape. You have to be in shape in order to run.”
So let’s look at running, its pros and cons and how you can best prepare for your next (or your first) 5K.
Running is simply what we do to move forward at a faster pace, right? But here are a couple of important facts about running:
-When your foot hits the ground, your body has to absorb the force of approximately one-and-a-half to three times your body weight.
-Most people take about a 1,000 steps per mile.
-Running with a mid-foot to forefoot strike greatly minimizes the impact of each step on your body.
-Running on a treadmill is not the same as running outside.
-50 percent-60 percent of the running population gets injured every year.
Here are a few tips to help you deal with the realities of running to make it more enjoyable and reduce the risk of injury:
1. Get stronger and more powerful. Running a road race is about endurance, right? Yes. But the stronger your legs and core muscles are, the less energy you expend absorbing all that bodyweight times your on one leg for 3,000 or more steps. Being stronger improves your running economy so that you use less gas to go the same distance.
And what about power? In running, leg power allows you to produce force quickly when your foot hits the ground. Powerful runners spend less time on the ground, and that means that there is less time for the force of running to impact your body. Not to mention, more strength and power will improve your ability to climb those hills and finish your races with a good “kick.”
How do you improve strength and power for running?
Dedicate two days a week to strength training and plyometrics (jumping exercises). Use large muscle group, ground-based exercises (squats, deadlifts, lunges, box jumps, one-leg hops, jumping rope, etc.).
Be sure to seek guidance on how to do these exercises safely and correctly, using proper progressions based on your current fitness level and technique.
2. Learn how to run better. Running is a skill, just like any other sport skill. There is a right and a wrong way to run. And running wrong will get you injured.
The best way to improve is to find a running coach or join a supervised running group. Clubs like the Montgomery County Roadrunners Club run workouts supervised by a certified coach who will help you improve your form.
Generally though, try to run with the mid to forefoot striking the ground first. Do not run on your heels or leading with your heels. Keep your torso upright with slight tension in your core to maintain your posture. Keep your arms, neck and shoulders relaxed. And pick your feet up. (Imagine stepping over little rocks on each step.)
3. Get the proper foot wear. As we suggested in our very first Fitness Wisdom column, it’s important to gear up. The shoes you wear should be based on your feet and your running style. Try going to a specialty running shoe store (RnJ, Fleet Feet, Metro Run & Walk, Roadrunner Sports are a few) to get fitted for the proper shoe.
4. Mobilize. Runners are notorious for not stretching. And no, your first mile is NOT your warm-up. Be sure to do some mobility work before you run, and during your off days. Mobility work includes foam rolling, lacrosse balling, trigger point work, massage therapy and other modalities of stretching and soft tissue manipulation.
Pay special attention to your feet and lower legs. A lot of problems of the knee and even the hip originate in the lower legs.
5. Get out and run. The best way to prepare for a 5K is to get out and run. Training indoors on a treadmill is OK if the weather is really bad. But the mechanics of running on a treadmill are different than running outside. You also use slightly different muscles to run on a treadmill. And it’s hard to simulate the climate, terrain and elevation changes of the outdoors on a treadmill.
If you haven’t been running outside, don’t sign-up for a 5K next week. Give yourself at least six weeks to train. Start off slowly (maybe just walk/run a mile) and build up by no more than 10 percent distance per week.
If you’ve already been training for that Turkey Trot or Turkey Chase in November, now is the time to start doing some interval training and track workouts to improve your speed and beat your time from last year.
And remember, if you need guidance, our team of fitness professionals are right around the corner.
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