One of our favorite things about running is that almost anyone can do it. All you need is a little motivation, a pair of shoes (optional!), and some earth beneath your feet. This kind of simplicity is what gives running its global appeal. Moreover, affirming this passion for running is the idea behind Global Running Day 2019. Continue reading “Global Running Day 2019 – All You Need To Know”
Going for a jog is far more complex than might meet the eye. Every motion—every single stride—is the product of a small orchestra conducted by your body. The bones, muscles, ligaments, and tendons work in unison to make the running movement happen fluidly and efficiently.
This is known as a kinetic chain, of which there are many throughout the body. Within the running kinetic chain, we find the ergonomics of running. Much like office ergonomics, where improper seating, seat height, and other factors can cause painful and damaging imbalances, imperfections in your running ergonomics can present up and down the kinetic chain in a variety of (not so pleasant) ways.
What Comprises the Running Kinetic Chain?
Generally speaking, the kinetic chain as it relates to running is comprised of a few key parts:
- Lower back
- Upper back
- Arms and shoulders
Of course, within each part of the kinetic chain lives a vast array of muscles, ligaments, tendons, and bones. Deploying this chain to run with good form is challenging. Acute pain and chronic conditions, such as runner’s knee, tendonitis, and even strains could be the result of a weak link in the kinetic chain.
Use These Tips to Keep the Kinetic Chain Humming
Imbalances can be slow in developing. Poor core strength, for example, or gait imperfections, might cause pain or injury further up or down the line. The lower back, knees, and ankles—it’s all connected. Here are a few ways to ensure better running ergonomics and a strong and healthy kinetic chain.
1. Create a Strong Base
Central to maintaining proper running form starts with … well … your center. Working on core and leg strength will translate to a better ability to keep the core engaged during each running movement. This helps maintain control and avoid the imbalances that can create weakness in the chain.
Exercises that help create a strong base:
- Abdominal planks
2. Stay Flexible
To run with good form means striding properly and engaging the hips and core. This makes flexibility incredibly important to maintaining proper running ergonomics. Indeed, strong flexibility makes for a strong kinetic chain.
Activities that contribute to better flexibility for running:
- “Opening up” the hips
- Consistent warm-up and cool-down routines
3. Move Intentionally
When you run, it is important to do so with information—to understand the mechanics involved. When you understand the mechanics, you can recognize bad habits and correct gait imbalances on the fly.
What to focus on for better movement:
- Head position
- Arm position and movement
- Foot strike point
Finally, Examine Your Form
Sometimes, monitoring and correcting gait imbalances requires more than the naked eye. Runners of all skill levels use the AlterG Anti-Gravity Treadmill™ with Stride Smart Gait Analytics to take a more precise look at all the elements of running ergonomics.
Using Stride Smart, therapists can use video monitoring to analyze and address gait imbalances on the fly. While the patient exercises, therapists can show them asymmetries and imbalances right then and there, allowing runners to self-correct. It is a highly effective and accessible way to address gait imbalances, ensure strong running ergonomics, and develop a rock-solid running kinetic chain.
Ah, our old friend the sprained ankle. It always seems to happen when we least expect, doesn’t it? Walking too close to the edge of the sidewalk. Coming down the mountain from a hike.
Stepping across the road in heels.
Even the slightest misstep can cause a painful sprain that can linger for weeks, even months. No one wants to be off their feet for too long, especially athletes and fans of regular exercise. The question is, can you walk on a sprained ankle?
Walk on a Sprained Ankle By Taking the Weight Off
The answer is: it depends on the severity of the sprain. There are three grades used to evaluate ankle sprains:
- Grade I
- Grade II
- Grade III (most severe)
Although the first temptation might be to “walk it off,” this can cause more damage to stretched or torn ligaments and prolong recovery time. It’s important not to overdo it or get ahead of yourself: walking too soon on a sprained ankle can lead to reinjury, pain, and more chronic conditions like arthritis.
There are a few important activities that help people work through a sprained ankle:
- RICE (rest, ice, compression, elevation)
- Re-strengthening exercises
- Rebuilding stability, balance, and flexibility
- Gradually introducing weight-bearing activities
How to Gradually Introduce Weight Bearing on a Sprained Ankle
Traditionally, crutches, boots, and braces are used to eliminate or significantly reduce the body-weight impact on a sprained ankle. This reduces injury risk and allows time to begin rebalancing and restrengthening the injured ankle.
Our very own AlterG AntiGravity Treadmill™ is often deployed to help patients recovering from ankle sprains. The Anti-Gravity Treadmill allows therapists to add body weight in small increments, monitor pain and use gait analysis to fine-tune walking or running mechanics. The result is a drastic reduction of re-injury risk and shorter recovery times altogether.
Recommended reading: Read our Grade III lateral ankle sprain protocol on our clinical resources page. In this case study, the Anti-Gravity Treadmill was used to gradually re-introduce weight bearing and build the strength and flexibility of the injured ankle. The results are remarkable.
Though it might feel like a steeper hill to climb, running in your fifties is definitely possible. Maintaining a regular running program doesn’t have to be a casualty of age! In fact, running can be quite a boon to your well-being as you age.
Yet, running in your fifties brings with it different considerations than, say, running in your twenties. Certain aspects of the program that you used to take for granted can now be the difference between a healthy routine and injury, chronic pain, and slow progress. Here are six tips to do it right:
1. Listen to Your Doctor
Start at the doctor’s office. The doctor will make recommendations about whether you are fit and healthy enough to run at all (and at what intensity). This information will help you design the right program for your age and fitness level.
2. Prioritize Recovery
Turning fifty doesn’t mean you can’t run anymore, but it might mean that recovery times might increase. At the age of fifty, perhaps more than ever in your past, recovery time will become terribly important. Make sure to leave enough time for sleep and take adequate rest days between runs. Work on proper diet and sleep to maximize recovery.
3. Tap into Flexibility, Stabilizers, and Balance
Running in and of itself asks a lot of our core strength, flexibility, and balance. Running in your fifties asks a bit more. Still, focusing on these areas can create a base that allows you to run longer and safer while limiting pain and injury.
4. Play the Long Game
As we age, it takes longer to make improvements and reach new heights in our running programs. It’s important to resist the temptation to overdo it, as injuries from overuse or overexertion also take longer to recover from in our fifties and beyond. The more in tune we are with our adjusted timelines, the longer we’ll be able to sustain a healthy program over time.
5. Consider Group Training
Running with other peers in your age group is a great way to calibrate your routine and stay within yourself. There are plenty of fifty-plus running groups in most cities. Take the leap and see how nice it is to run each week with people who share in and understand what it means to run in your fifties.
6. Say Goodbye to Younger You, Embrace the New You
Our final tip is all about outlook. Yes, it is true that we might lose some ability, conditioning, and capacity as we age. And it can be difficult to come to terms with what we feel like we’re capable of in our minds and what our bodies can actually do. Still, the sooner you embrace the “new you,” the quicker you’ll be able to adapt the right habits and approaches that make running in your fifties better than ever.
Establishing and maintaining a running program is always a challenge. Staying consistent, keeping things interesting, and pushing past the wall requires commitment. Adding more miles can be a whole other can of worms.
In the spirit of taking your program to the next level, here’s how to safely increase running distance while limiting your risk of injury and exhaustion.
Track Your Progress
Just as keeping a daily journal can help you keep a diet, so to can it help you improve your running program. We recommend setting a weekly mileage goal, then charting the miles you run every week. After you’ve hit your mark a few weeks in a row, review your logs to inform how many miles to add to your weekly total (and when).
Mix Up Distance and Running Routes
Whoever you talk to, boredom is the number one excuse for not running. Don’t let the tedium stunt your program! If you love running the same route every day, try reversing it every once in a while. Work in hills, mix up distances throughout the week. Assign one of your days for a “longer” run.
Load Up Before Your Rest Day
To that end, try planning your long run the day before a rest day. Knowing that you’ll have the next day to rest will give you the confidence to push it, both in terms of distance and pace.
Unlock the Power of Recovery Time
Speaking of rest days, your off days can be as important to adding distance than your “on” days. Rest days give your body time to recover and adapt. This means not only working rest days into your routine but making the most of that rest time by eating well and staying hydrated.
Finally, Listen to Your Body
Of all the ways to safely add distance to your running program, listening to your body is one of the most important. This doesn’t mean skipping run days because you don’t feel like it, no. Listening to your body means reading any indicators of overuse, exhaustion, and injury.
Because putting your body out of commission won’t do you any good when trying to add miles to your running program.
It’s the pop that no one ever wants to hear. The knee buckles, the athlete goes down, and the season is over. An anterior cruciate ligament (ACL) tear can be an abrupt and painful end to a season or even a career. It is a serious setback that usually requires surgery and leads to long term conditions such as osteoarthritis.
What is an ACL Tear?
Your ACL is located in the knee joint and controls the movement of your shinbone in relation to the thigh bone. Direct impact, sudden stops and changes of direction, or turns and awkward landings are what most often lead to ACL injuries.
The injury itself is usually indicated by an audible pop, a buckling knee, immediate swelling, pain, and an inability to put weight on the affected limb. Given the movements that most commonly lead to ACL tears, you’ll frequently find this injury in soccer, football, and basketball (among other similar sports).
How to Prevent ACL Tears
An ACL tear can happen to anyone and a lot of factors contribute to the injury. Here are four sound ways to help prevent this injury:
1. Know, Prepare, and Listen to Your Body
Preparation and body awareness go a long way in preventing ACL tears. This includes properly warming up and stretching before all workouts, understanding proper body positioning (stance, how you push off and land, etc.), and avoiding “playing through” knee pain which can lead to overuse injuries and weakness.
2. Fortify Your Ligaments
As with most injuries and conditions, good nutrition and proper hydration are important parts of keeping ligaments healthy and strong. Eating lots of colorful fruits and vegetables, lean proteins, nuts and legumes will help ensure that your ligaments get the protein, calcium, and other nutrients they need to stay strong and protected from injury. Diet and nutrition are one of the most overlooked aspects of injury prevention.
3. Strengthen the Supporting Cast
The ability of your ACL to withstand athletic activities without injury depends in part on the strength, flexibility, and health of the surrounding muscle groups. It is important to strengthen the hamstrings. It is also useful to think of the entire chain of muscles involved in a given movement. Working to improve balance, agility, flexibility, and core strength will help you control the body and eliminate the need for compensatory movements that sometimes lead to injury.
4. Lower the Impact
For people at risk of ACL tears, such as those with previous knee injuries or older adults, there are ways to exercise while lowering the body-weight impact on the knees.
Pool training, for example, is a highly effective (and taxing!) way to continue training while reducing the risk of knee injury. For the purposes of training, therapy, and injury recovery, precision unweighting tools like the AlterG Anti-Gravity Treadmill™ are a highly effective way to reduce the body-weight impact on the knee.
One patient, a Division I soccer player, suffered a severe ACL tear and completed a walking program on the Anti-Gravity Treadmill. The progressive loading and gait monitoring allowed her to recover, maintain cardiovascular fitness, and return to her sport sooner than expected. Read the ACL tear case study.
Stretching is a lot like flossing. We know that it’s important and that we should be doing it. We know that it helps our bodies in the long run. Yet so many of us still skip this important activity altogether.
And just like skipping flossing, failing to properly stretch is a mistake. Done right, stretching helps us improve our range of motion, flexibility, and recovery time. For anyone serious about their fitness, stretching is non-negotiable, both before and after workouts. That goes for everything from weightlifting and gymnastics to basketball, volleyball, and rec league hockey.
Typically, a complete stretching program consists of both static and dynamic stretches. The question is, what’s the difference? And when is it best to do one or the other? Here’s a closer look at the difference between static and dynamic stretches, common applications, and some examples.
The Difference Between Static and Dynamic Stretching
The difference between static and dynamic stretching comes down to a simple thing: movement. A static stretch is, generally, any position you hold—often at the limit of a given joint’s range of motion—to increase flexibility. A lack of movement—hence the name static—is common to all of these stretches. No bouncing, changing position, or repetition of movement.
Applications of Static Stretching
- Post-workout recovery
- Preventing bruising and soreness
3 Examples of Static Stretches
- Standing hamstring foldover (touch your toes)
- Seated groin and inner thigh stretch
- Overhead triceps stretch
A dynamic stretch is any repetitive, more challenging motion aimed at loosening up muscles and joints. Usually, dynamic stretches are sports- or activity-based motions one repeats a number of times. If it feels challenging, it’s supposed to be. Watch professional athletes before a game or match and you’ll likely see them go through some form of dynamic stretching routine.
Applications of Dynamic Stretching
- Pre-workout warmup
- Endurance and conditioning training
3 Examples of Dynamic Stretches
- High knees
- Walking lunges
- Lateral crossovers
Understanding the difference between static and dynamic stretching is the first step toward incorporating these important movements into your workouts.
If stretching remains on your list of need to do that more (ahem, right next to flossing), try this: select three to five dynamic stretches and perform them before your next workout. After your routine, perform three to five static stretches. Set a goal to apply this stretching routine to each workout for two weeks.
You’ll be amazed at the difference.
There is a hero in us all that loves to “just push through.” Push through the pain. Push through the fatigue, soreness, and hunger. While there is nothing wrong with a strong work ethic, it can be a mistake to push on at the expense of much needed rest and recovery. Among the many reasons why your body needs rest days, here are five that might give you pause the next time you want to skip a day off.
1. Avoid Overuse Injuries (and Overtraining Syndrome)
Working out too much can push your muscles, bones, and ligaments, leading go overuse injuries. Think tennis elbow, tendonitis, sprains, and tears. It can also lead to overtraining syndrome, a common condition that can include dragging fatigue, sleep disruption, and mood swings (among other symptoms).
2. Restore Muscle Tissue
Have you ever gotten the feeling after a day or two off that you return that much stronger and more energized? During nearly any kind of training, inflammation and even small tears occur in muscle tissues. During rest, the healing and regeneration of these muscles is what allows us to build strength, endurance, and muscle mass.
3. Replenish, Refuel, Hydrate
Rest days are also an opportunity to replenish the things your body needs to recover. A diet rich in lean protein, fruits, and vegetables will provide some of the calories, vitamins, and nutrients lost during exercise. Of course, you should continue drinking ample water throughout the day to stay hydrated. Not only will diet and water intake help you recover, it will prepare you for tomorrow’s workout, too.
4. Get Your Mind Right
Time away from the physical challenge and psychological strain that accompanies exercise, workout regimens, and sporting activities can do wonders for the mind. A bit of mental rest can recenter your memory, focus, and motivation that might suffer if you burn yourself out. Take a full day off and feed the mind with positive stimulation.
Taking a day off when your body needs rest isn’t a sign of weakness, or quitting—it’s smart. The world’s top athletes and trainers swear by it (alongside proper nutrition and hydration). Just getting a bit more sleep every night can make a world of difference in you mood, energy level, and motivation.
How long? Allow one to two days between working out the same group of muscles. These rules vary depending on type of exercise and body type, so it’s always a good idea to check with your physician or physical therapist to confirm.
Either way, rest is essential to better performance. Put it all together and you’ll come back stronger than ever.
Should you be one of the brave and determined souls that engage in cold weather training, we salute you. No hibernation for the weary, especially when there are resolutions on the mind.
Cold weather training presents its own set of challenges. The body, for one, responds differently to the cold—during preparation, training itself, and recovery time.
Here are five tips for better, safer training in cold weather. Follow these and you’ll be well positioned to train stronger throughout the cold season.
1. Get Enough to Eat and Drink
Just because the temperatures are low doesn’t mean your body isn’t working just as hard (if not harder) than it might during summer. Calorically speaking, your body needs fuel not only to sustain your training routine, but to keep your body arm while doing it. And proper hydration is just as important during winter as it is any other month.
2. Insulate and Regulate
Beyond plain comfort, layering yourself properly can help manage cold weather conditions during training. Make sure to insulate your body so it stays warm, of course. But for longer routines, ventilate intermittently to make sure your body doesn’t overheat under the extra layers. Finally, shield yourself from the cutting wind best you can.
3. Stay Moving, Stay Loose
Cold temperatures can limit blood flow and encourage us to (consciously or not) stay tight and compact to keep in the warmth. While training in cold weather, it is important to maintain circulation throughout the workout. Runners, for example, can windmill the arms, or periodically shake them out. Wiggle the toes, open and close your fists. Maintaining good circulation prevents injury and keeps the body running optimally.
4. Cool Down Sensibly
A cool down is always a good idea, no matter the weather. That’s because after training, the heart is working extra hard and requires time to gradually return to a normal state. Cold weather puts even more load on the heart, so it’s important to get a gradual cool down to reduce risk of heart strain, fainting, or feelings of sickness. But don’t linger in the cold! Cooling sweat can increase your risk of catching a chill.
5. Clear It With a Physician
Vigorous exercise of any kind puts added strain on the body. Because training in cold weather requires more heart exertion, it is imperative that those new to exercise, or living with obesity, diabetes, and other chronic conditions, consult with a physician first.
Ultimately, the mantra for cold weather training is simple: prepare well and be sensible. The five pointers above should help you train smart during the winter months and be in the best shape of your life come spring.
Why do we run races?
Love for the sport, sure. The challenge to body and mind. The camaraderie and setting are important, too.
For most runners, though, a race is more than just a chance to compete, or a medal to hang around their neck. It is a life experience worth cherishing for the hard work it symbolizes—for the sense of accomplishment that comes after crossing the finish line.
Fortunately, the United States is home to some of the most fun and scenic runs in the world. From sea to shining sea, big city to big mountain, we’ve hand selected must-do, must-see marathons to register for this coming year.
Classic City Marathons
If you can brave the sometimes unpredictable conditions, urban marathons are full of memorable buzz. Run among the skyscrapers, be among your people, be cheered on by the crowds. Here are three classics to consider.
The annual Bank of America Chicago Marathon is one of the largest in the world, and it draws quite the crowd. Here’s your chance to criss cross the Chicago River, pass beneath the iconic Sears Tower, and pound the pavement along the shores of Lake Michigan.
- Location: Chicago, Illinois
- Month: October
New York City Half Marathon
Why just visit Central Park and Times Square when you can marathon them? The NYC Half Marathon is like a running tour of the Big Apple. Feel the energy as you pass through the world’s most famous city, take in the views as you bound across the iconic Manhattan Bridge.
- Location: New York, New York
- Month: March
Cherry Blossom Ten Miles
The Cherry Blossom Ten Mile Run is one of the most scenic on our “urban” list. Open to runners of all levels, this ten-miler coincides with the spring blossom of cherry trees throughout D.C. And like the NYC half, it’s a running sightseeing tour: the route passes the Jefferson Memorial, Washington Monument, Lincoln Memorial, and Arlington National Cemetery.
- Location: Washington, D.C.
- Month: April
Bucket List Destinations
Racing through the big city is one thing, but some races are known for the natural beauty of their surroundings. Be one with Mother Nature for these three stunning destination races.
New River Half Marathon and 5k
Welcome to North Carolina in early summer. Stunning! The New River Marathon courses along the New River in the Blue Ridge Mountains, one of the oldest ranges in the world. Finishers rave about the fragrant trees, majestic scenery, and Southern hospitality. Participate in a full marathon, half, or 5k.
- Location: Fleetwood, North Carolina
- Month: June
Dubbed “the world’s fastest 5k,” the Carlsbad 5000 is a high energy, super fun 5k that courses along one of the most beautiful stretches of Pacific Ocean in Southern California. And for a post-finish cooldown? Take a dip in the ocean!
- Location: Carlsbad, California
- Month: April
Kauai Half Marathon
Ahh, the Garden Island. Is there a more gorgeous natural setting on earth? Not many, and there might not be a more gorgeous half marathon. Indeed, the Kauai Half Marathon is a sight to behold.
- Location: Kauai, Hawaii
- Month: June
The Fun Stuff
Okay, there are serious and competitive races, and then there are races for those of us who just want to have some fun.
Bay to Breakers
This famous foot race is over one hundred years old! Bay to Breakers brings out all the character that San Francisco is known for. Aside from passing through one of the most beautiful cities in America, have fun taking in all the wild costumes participants love to sport.
- Location: San Francisco, California
- Month: May
Walt Disney World Marathon
Run alongside all of your favorite Disney characters in one of the most magical places on earth. The Walt Disney World Marathon will certainly inspire your imagination!
- Location: Orlando, Florida
- Month: January
Keep Austin Weird 5k
Not to be outdone by Bay to Breakers, the Keep Austin Weird 5k is known for wild costumes and a fun, energetic atmosphere. This race is dubbed the “slowest race you’ll ever run” for a reason!
- Location: Austin, Texas
- Month: June
Run Your Best Race in 2019
It’s a big country with lots of pavement to pound. 2019 is shaping up to be a big year! The toughest part will be deciding which races to run …
As you prepare to run wild this coming year, make sure your body is prepared. Headed somewhere altitudinous? Check out our article on altitude and running. For those of you looking to push the limits and beat your personal bests—maybe even place in a race or two this coming year—check out how the AlterG® Anti-Gravity Treadmill can improve running.
No matter what, remember to have fun!