For beginning runners setting achievable goals and being cognizant of a few tips can help reduce the chance of injury and improve training sessions. Minor alterations to major areas such as biomechanics and hydration before running, or to smaller tweaks such as breath control and proper footwear, can take your run to the next level.
Focusing on the details of your run or job will elevate your performance and decrease chances of injury. Here are 6 tips that could help take your run to new heights, and distances!
Overuse or injuries from overtraining after a hiatus from your regular routine is common with the amateur runner. If you haven’t been physically active consistently for a while, its best to ease back into things and give your body a chance to adjust to new levels of physical stress.
After a break from training, your muscles aren’t used to being worked high-performance levels and therefore they are more prone to injury and fatigue. Gradually increasing your pace and distance, while being sure to listen to your body is key to getting back into a healthy groove.
Maintaining proper hydration before your scheduled workout or run, especially in summer months is another key to
maximizing performance. Consuming over 2 liters or about a half gallon per day is recommended for the average person, however, you may want to double or even triple this amount if you know that you are going on an intense run or training day. You want to start your hydration process a few hours, to a day, before your planned run.
Dehydration during your run may cause dizziness, cottonmouth and the cessation of sweating in early stages and progress to more serious symptoms that can have long-term effects.
Poor biomechanics, associated with many amateur runners, can lead to an increased prevalence of injury and wasted energy. While on your run you want to make sure that your upper body is upright, not leaning too far forward at the hips can help reduce injury.
Elbows should be at a relaxed 90 degrees, swinging front to back, side to side movement of the arms increase forward slouching at the hips which can lead to injury or loss of balance.
Be sure not to overstride, focus on landing on your midsole, and never your heel a common mistake which can lead to shin splints. These biomechanical alterations will help reduce wasted energy and inefficient movement patterns that increase the risk of injury.
Maintaining control of your breath is another hidden key to
improving performance while running. When running you want to be sure to take deep belly or diaphragmatic breaths, versus shallow breaths with your chest. This will allow for maximal oxygen intake. Finding a rhythm that fits your pace is also key to maintaining breath control while on the run.
Efficient breathing techniques can help to provide the much-needed oxygen to your muscles to fuel your run.
Wearing the wrong style of shoes can be another common mistake. Determining the right type of shoe for you can be a tedious process, but will make all the difference if you plan on putting in some serious miles.
You first want to learn your running style and stride pattern (neutral pronation, supination or overpronation). Once a running style is identified, you should begin searching for the correct brand and model shoe that suits your specific running style.
Taking the extra time and spending the extra dollars on quality running shoes specific to your biomechanical needs will help all areas of your training.
Many elite runners take advantage of chiropractic care to help maintain optimal function. Chiropractic adjustments can reduce muscle tension in the hips and low back by returning normal tone to the nerves that control them. Extremity adjustments can also help decrease injury and improve performance, ie adjusting an ankle to improve range of motion and proprioception can allow faster times and less injury.
Dr. Kevin Kinney, board certified and licensed Chiropractic Physician featured on INSIDER.com, TheTodayShow.com & BlackDoctorsMatter.org. Connect with Dr. Kev at drkevinkinney.com or @DrDuval904
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