To everyone that competed in this year’s P.F Chang’s Rock
and Roll runs- great job! It was a beautiful day for a run! As a Physical
Therapist who was a competitive collegiate runner and has treated high school,
collegiate, and professional runners, I wanted to share my insight with anyone
planning on running this year.
Training for runs of any distance is a marathon, and not a
sprint. Hopefully by this time you have a couple of months of training under
your belt and you feel confident that you can reach your goal, whether that
goal is to finish your first 5K or set a new PR in the marathon. Good news- The
finish line is in sight! Don’t stress, trust your training, and have fun!
Having spent so much time training over the past few months,
some runners may feel a void after completing their run, and wonder what they
should do next. Here are some suggestions:
·
Take time off! You have been dedicated for a
while now, in order to prevent burnout and help reduce the risk of overuse
injuries, take some personal time and enjoy yourself.
·
Spend quality time with loved ones! Hopefully
your training regimen hasn’t totally alienated those around you, and now is a
good time to spend those extra couple of hours each day with friends and
family.
·
Sleep in! If you have been training for longer
than a couple of months you probably have been getting up early to beat the
heat. Sleeping in can help give your body a chance to rest and recover.
·
Cross train! You may never want to run again in
your life after what you just went through. But you have made such great improvements
to your health and fitness, it would be a shame to let that go to waste. Hop on
a road bike, go find a heated pool, or get in the gym to help keep your fitness
up and continue to lead a healthy lifestyle.
·
Visit your friendly neighborhood Physical
Therapist! Especially if you have a nagging injury that has been bugging you
for the last few weeks of training, or if any new injuries arose during your
run. Going to a Physical Therapist who
is skilled at functionally evaluating runners, which may include a running analysis,
can illuminate any inherent strength or flexibility deficits you may have. Addressing these limitations can help prevent
injuries in the future and make your next run that much more enjoyable.
·
Look for your next race! Especially if you
caught the running bug, having another race planned can keep you on schedule
and give you the extra motivation to lace up those shoes. Be careful scheduling
another race too soon though. You want to give your body adequate time to
recover between races to help prevent injuries.
Whether you plan to run the 5k or the full marathon, run
hard and enjoy yourself! Remember, the race is the reward for all the hours of
sleep lost, miles logged on your shoes and blisters you (hopefully) have
overcome! If you do have any aches, pains, or injuries you have been fighting,
or are interested in what you can do to prevent future injuries, schedule an
appointment with me at Spooner and Shaft Physical Therapy by calling
480-837-2595.
As an ex-collegiate runner, John understands the frustration associated with being unable to participate in activities that bring enjoyment, from running a marathon to walking a dog, because of pain or other functional limitations. John enjoys working with everyone from high school and collegiate athletes to post-operative patients, with a goal of reducing pain and achieving return to full functionality for everyone.
In my free time I enjoy running, weight training and supporting the Sun Devils and Arizona Cardinals.
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