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11 THINGS EVERY RUNNER NEEDS TO KNOW

6/11/15 11:42 AM

 

If you run, you're a runner. Dig into these 11 Things you need to know to run and train at your best and take care of your body while you're doing it.

 

4 Running Myths DEBUNKED:

1. Hydrating with a sports drink is better than water: WRONG! If your run is less than an hour, water is the better option. If your run is longer than an hour, this is when you should use a sports drink to replace the electrolytes lost during a more intense run.

2. Static stretching (holding a position) before a run is best: FALSE! Static stretching is best done after a run. Dynamic stretching is a better pre-run warm up. This includes walking lunges, squats, leg swings, high knees.

3. Carb loading the night before a long run or race is important: FALSE! Even though this is a great excuse to eat a huge plate of pasta, this isn’t right. The best time to carb load is the week prior to the event (stopping 2 days prior). This allows your body the time to store up glycogen which is needed during heavy exertion. There really isn’t a need to alter your carb intake if your race / run is less than two hours.


4. Barefoot running is best: FALSE. Proper foot wear (or none) is a case by case situation. What’s best for one person isn’t best for another. Your running pattern and foot type should determine your approach to the right shoe vs. barefoot.

 

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7 Essential Facts About Running & Training

 

1. Dehydration during cold weather running is a real issue. When you run in the cold you may not be sweating as much as a hot July day, but it doesn’t mean that you are not dehydrating yourself.Your lungs have to warm the air you breath in. This uses a high level of moisture from your body, therefore, dehydrating you more than you think! Always rehydrate after both cold AND hot weather runs!

 

2. Only half of the strength required to run comes from your body. The other half comes from the ground. This is called the ground reaction force. Like I said last week, your entire foot contacts the ground for .3 seconds (for a pace of 9:30 min / mile). That isn’t a lot of time, but you can really use the ground to “push” you back up. Take advantage of the recoil and you will minimize the work on your body and optimize your run! This comes from strengthening in the right way (read last weeks blog for a better explanation)


3. A strong gluteus maximus is more important for a runner than a strong quadriceps. Your hip and knee is connected, obviously, but the hip muscles play a larger role in proper running form and injury prevention.


4. When you run, approximately 2.5 times your weight is felt on your body when you are in the single leg stance phase (one foot on the ground).


5. As your running shoe wears down, we modify our pattern around the wear of the shoe. This occurs around 200 miles. We actually change how we run simply because of our shoe.


6. Stronger legs allow you to increase the force you put through them into the ground, this allows for improved speed through a longer stride length.

 

7. A well executed strengthening program is just as important to training as a good run!

 

 

Watch the video below for a series of exercises that will help to minimize your risk of running injuries and also improve your performance. 

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Written by Mary Smith.

Mary Smith, PT is currently practicing as a Physical Therapist in our Baldwinsville office. She specializes in (and enjoys) treating injured runners to get them back to their craft, or simply reaching their best.

Topics: tips, running, stretching, strengthening