How To Enhance Your Running Performance
July 11, 2023
With summer now in full swing, lots of us are hitting the track, the streets and the trails to get and stay fit.
Whether you run marathons or prefer a quick lap around the block, there are many ways to adjust your running routine to get the most out of your workout.
"It's not uncommon for runners to get into a regular running routine," says Jamie Schwab, an athletic trainer at Henry Ford Health. "They'll find a comfortable pace and stick with it, often even doing the same route."
Unfortunately, doing the same run day after day not only leads to boredom, but it can also prevent you from reaching your full potential.
5 Tips To Run Smarter
It’s no secret that running is tough on the body. In fact, runners frequently develop muscle imbalances that make the body work harder. But you can take steps that can help you improve your run, maximize efficiency and get the most out of your running workout. Here's how:
1. Listen to your body: Whether you're a seasoned runner or just starting out, pay close attention to what your body is telling you. If your hips and knees are sore, back off. Feeling strong? Run another mile. The key to improving your run is to gradually increase distance and intensity over time. At first, you may only be able to handle a 10- or 15-minute jog. But if you keep at it, you'll be running for 30 minutes straight in no time.
2. Get the right footwear: If you're not a competitive runner, you might think any pair of running shoes will do. In reality, properly fitted running shoes not only enhance your performance but also reduce your risk of injury. Find a running store that can analyze your form and recommend shoes based on your unique gait and foot strike.
3. Pay attention to your target heart rate: Your target heart rate is 220 minus your age. Once you hit that rate during your run, you're working at maximum capacity. Don't want to invest in a heart rate monitor or be bothered with another tracking device? You're probably hitting the zone if you can still carry on a conversation during your run.
4. Focus on strength: If you're an avid runner but you aren’t strength training, you're setting yourself up for injury. "You're asking your body to do a lot during a run," Schwab says. "Weak glutes or hips add stress to your knees and ankles." Want to stabilize your run? Pay special attention to your core muscles. Solid strength training exercises include lunges, planks, squats and pushups.
5. Keep it interesting: Doing the same running routine day after day can be exhausting. Break out of your comfort zone by trying a different route, playing with your pacing, or running stairs or hills. You might even incorporate plyometric activities into your run. These explosive motions — hopping, skipping and jumping — help build power, strength and performance.
Running Safe
Eating well and getting regular exercise are key to enhancing overall health. Plus, a fit body is better equipped to avoid and battle infection. Running can also protect your sanity.
"Running is a great escape for many exercise enthusiasts," Schwab says. "Many people find they not only feel physically healthier, but their mental and emotional health also gets a boost."
The caveat: When you're running, you're placing double or triple your body weight on one side of your body at a time. So it's critical to pay attention to what shape your body is in before you take to the track. A few questions to ask yourself:
- Am I in good cardiovascular shape?
- Am I recovering from shin splints, knee injuries or hip problems?
- Am I at risk of falls?
- Am I suffering from osteoporosis?
It’s always important to check with your doctor before making changes in your exercise regimen. If running isn't appropriate for you, plenty of other activities, such as swimming, hiking and biking, can get your heart pumping.
To find a sports medicine specialist at Henry Ford, visit henryford.com/sports or call 1-800-436-7936.
Jamie Schwab, AT, ATC, SCAT, CSCS, is an athletic trainer with Henry Ford Sports Medicine and works with student athletes at Edsel Ford High School. She is a National Strength and Conditioning Association certified strength and conditioning specialist.
Survey Shows Multi-Sport Participation Holding Steady, Led by Consistent High Achievers
By
Geoff Kimmerly
MHSAA.com senior editor
December 14, 2023
The MHSAA's fifth Multi-Sport Participation Survey, conducted this spring for the 2022-23 school year, showed for the second-consecutive year that 44 percent of athletes at member high schools participated in more than one sport, and with several schools retaining high rankings in their respective Classes for the percentage of their athletes playing multiple sports.
Early and intense sport specialization has become one of the most serious issues related to health and safety at all levels of youth sports, as overuse injuries and burnout among athletes have been tied to chronic injuries and health-related problems later in life.
This past year’s survey showed 44.7 percent of athletes at MHSAA member high schools participating in two or more sports, a slight increase from the 44.3 percent who were multi-sport athletes in 2021-22 – and 1.9 percent higher than the percentage measured with the first survey in 2017-18.
For 2022-23, 47.5 percent of male athletes and 41.2 percent of female athletes played multiple sports. Class D has enjoyed the highest percentage of multi-sport athletes over all five years of surveys, this time at 62.5 percent, followed by Class C (59.0), Class B (49.6) and Class A (36.9).
Similar results for overall sport participation and multi-sport participation relative to enrollment size were seen by further breaking down Class A into schools of fewer than 1,000 students, 1,000-1,500 students, 1,501-2,000 students and more than 2,000 students. For both sport participation as a whole and multi-sport participation specifically, the smallest Class A schools continued to enjoy the highest percentages, while percentages then decreased for every larger size group of schools. This has remained consistent over the last five surveys.
Since 2018-19, the survey also has shown a slight increase in three-sport athletes across all four Classes and overall with 12.6 percent of athletes at MHSAA member high schools playing at least that many in 2022-23.
In early 2016, the MHSAA appointed a Task Force on Multi-Sport Participation as part of a continued effort to promote and protect participant health and address the issues leading to early sport specialization. The annual Multi-Sport Participation Survey was among results of the task force’s work. The 2022-23 Multi-Sport Participation Survey received responses from 85.2 percent of member high schools, a few tenths more than in 2021-22 in setting a survey response record for the second-straight year. (No survey was conducted for 2019-20 as spring sports were canceled due to COVID-19.)
The MHSAA Task Force also recommended measuring multi-sport participation in MHSAA member schools to recognize “achievers” – that is, schools that surpass the norm given their enrollment and other factors that affect school sports participation.
Battle Creek Harper Creek, Detroit Cody and Grand Rapids Northview have appeared among the top 10 percent of their respective Classes four of the five years the survey has been conducted. Several more have appeared among the top 10 percent of their Classes three of the five years: Athens, Decatur, Detroit Douglass, East Grand Rapids, Gibraltar Carlson, Hamtramck, Hillsdale Academy, Holland Calvary, Kinross Maplewood Baptist, Livonia Franklin, Manton, Marquette, New Baltimore Anchor Bay, Ovid-Elsie, Parma Western, Warren Fitzgerald, Warren Lincoln and Warren Michigan Collegiate.
In Class A, Sterling Heights (85.7 percent) and Grand Rapids Union (84.0) posted the highest percentages of multi-sport athletes in 2022-23, with Livonia Franklin (73.1) and Battle Creek Harper Creek (71.3) also reaching 70 percent. In Class B, three schools achieved at least 80 percent multi-sport participation –Warren Michigan Collegiate (85.2), Detroit Cody (84.2) and Battle Creek Pennfield (81.5).
Class C saw eight schools reach 80 percent – Jackson Lumen Christi (92.5), Delton Kellogg (92.3), Decatur (86.2), Muskegon Western Michigan Christian (84.0), Indian River Inland Lakes (83.3), Detroit Crockett Midtown Science & Medicine (82.4), Martin (80.6) and LeRoy Pine River (80.0). Two Class D schools responded at higher than 90 percent multi-sport participation – Coldwater Pansophia Academy with 100 percent for the second-straight year and Carney-Nadeau (94.0) – followed by Brighton Livingston Christian (88.9), Carsonville-Port Sanilac (88.6) and Holland Calvary (87.0).
The full summary report on the Multi-Sport Participation Survey is available on the Multi-Sports Benefits page of MHSAA.com