It's Running Season... Don't Get "Run" Down by Improper Techniques

It’s Running Season

Now that the weather is starting to finally cool off in South Louisiana, you will see more people enjoying the outdoors.  Many of these people will be exercising in the form of walking, jogging, or running.  Walking and jogging are more commonly seen, but sometimes you will catch people stepping out of their comfort zone and performing a more vigorous run.  As all three build on one another, running obviously poses more of challenge to the cardiovascular and musculoskeletal systems.  Although running may be difficult at first, it can be extremely rewarding with several short-term and long-term benefits.  Just like any form of exercise, there are risks involved, and running could lead to injury if training is not properly done first.

Like any sport or recreational activity, running takes time and effort to master.  It can be enjoyed by many for different reasons.  For some people, it could be preparing for a road race, and they get hooked on running to get the best result possible.  For others, like myself, it is to maximize my exercise potential and limit my time spent doing so.  In other words, running will get you a great workout in a short amount of time.  Running at a faster pace (i.e. 6mph) versus jogging at 5mph or cycling at a moderate intensity will burn more calories.  The American College of Sports Medicine recommends at least 20 minutes of vigorous exercise per day or 30 minutes of moderate intensity.  Running will certainly meet the criteria for vigorous exercise and it will save you time. 

In addition to weight control, people can benefit from many other things when it comes to running.  A big one is stress relief through the release of endorphins.  These hormones react with receptors in brain to reduce perception of pain and ultimately improve your mood.  Therefore, some people experience a “runner’s high” after such a high intense activity.  Other benefits of significance are controlling blood sugar levels, reducing blood pressure and cholesterol levels, and improving energy and immunity. 

While the benefits outweigh the consequences, running does pose some risks that need to be considered.  Since it is more intense than most forms of exercises, you should be screened by your healthcare professional prior to beginning a running program.  Once cleared, a person should begin slowly and advance their distance and time gradually.  Even with proper progression, injuries may occur.  The most common types are muscle strains of the thigh or calf, over-use injuries such as shin splints, achilles, posterior tibialis, or peroneal tendonitis, plantar fasciitis, knee tendinopathy or patella-femoral joint pain.  More serious injuries from an orthopedic standpoint are stress fractures at the knee, hip, or ankle.  Sudden difficulty with exercise or prolonged intolerance could be a sign of cardiovascular disease, and you should stop exercising and contact your physician immediately.  A way to reduce your risk of injury is to properly warm-up with light stretching and cool down with a short walk and some longer duration stretching. 

Now is a great time to be out there running! The weather is getting nice, and there are a lot of races coming up over the next few months.  The best part about it is the easy access.  There are several nice parks in the area, and even the street or sidewalk can be last resort if you are short on time.  If you have any questions or concerns about your running, please feel free to contact us at Catalyst Physical Therapy.

-Craig Dauterive, PT, DPT