Training Tips for runners from NWH

Are you a weekend road & trail race warrior? Or are you looking to just keep up a running regimen for personal health & fitness … without too may setbacks? Here are some training tips from Karl Rusch, a orthopedic physical therapist at Northern Westchester Hospital and Michael Silverman, Director of Rehabilitation and Wellness at Northern Westchester Hospital, that can keep you running at the right pace – no matter what level of runner you are. 

Do you have any training advice for novice runners? Listen to your body. New runners are highly susceptible to injury. Too much, too soon can lead to injury so log your workouts and don’t over train. Start by running at “conversation pace”. The rule of thumb is to jog 3 to 4 times a week and increase your mileage no more than 10% a week.

How do you prevent early injury that can set back your plans? A great preventative measure is to get a running analysis from an orthopedic physical therapist. The analysis includes a musculoskeletal exam that helps identify your body’s weak or tight areas that can predispose you to faulty running mechanics. Functional testing reveals how you move and gives you an appreciation of your overall quality of movement. A 2-D video analysis of your running form can show you what you are doing right and wrong or reveal areas that may require minor adjustments to improve performance and prevent injury. If you are coming off an injury or other set back, an analysis can help develop a detailed rehab plan to get you back to running at the right pace.

And when you’re ready to ramp up? A 5K is a great for novice runners.If you’ve run a few 5Ks, consider a 10K. It forces you to have a consistent training schedule but it’s short enough so training won’t be too time consuming. It’s a good habit to study the course to plan your training runs. If the course is very hilly, practicing on hills or even the actual course can prepare you for the physical demands of a particular race.

What about warming up before running? A dynamic warm up such as butt kicks, high knees and jumping jacks before you run gets the blood flowing and muscles firing and can help avoid injury. After your run, it’s good to perform static stretching (the traditional stretch and hold method) to your hamstrings, calves, quadriceps and gluts. Intermittently incorporating foam rolling into your routines to work on your flexibility can help prevent injury as well.

And when everything starts to hurt? It’s important to be able to recognize the difference between the usual delayed onset of muscle soreness and persistent pain. Don’t “run through the pain.” If pain persists for more than 72 hours after a run make an appointment with a health care practitioner.

What about the monotony of it all? Add some variety to your routines. Used to jogging on a treadmill? Jog on a trail. Body completely exhausted? Take a day off. Rest and variety is key to any training regimen.

Any other advice for road runners? Nutrition and hydration is vital. Inadequate hydration will not only result in a poor race time but could lead to serious injury. Utilizing energy gels and water stations during races and long runs will help prevent this from occurring.

Practice your pre-race meal during your long training runs. It will help you get the right formula for the big day. Meet with a sports dietician to work on a fueling strategy and to make sure you don’t have any GI issues that can spoil your race or cause injury.

Karl Rusch has a board specialty certification in Orthopedics through the American Physical Therapy Association, designating him as an expert in the field of orthopedic physical therapy. Michael Silverman, PT, MBA, is the Director of Rehabilitation and Wellness at Northern Westchester Hospital at Chappaqua Crossing.

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