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.
How Can COVID-19 Impact Student-Athletes' Return-To-Play?
October 5, 2021
COVID-19 And Student Athletes: How Can the Virus Impact Return-To-Play?
The end of summer marked the start of the school year, and for student athletes, the kickoff of the fall sports season. For many, COVID-19 sidelined practices, team gatherings and games to some extent last year. And while there is still hope that young athletes will have more opportunity to play this season despite rising cases of the Delta variant, there are other factors causing concern among athletes and their parents.
According to Ramsey Shehab, M.D., a sports medicine physician for Henry Ford Health System, many athletes are concerned about reaching peak performance after a long time off or after they have recovered from a COVID diagnosis. He reassures students that the feeling of exhaustion or even underperformance compared to past years is to be expected when you take time off or after fighting an illness.
“When you are infected with a virus, it taxes your immune system, and all of your energy goes towards fighting off that infection,” says Dr. Shehab. “You’ll likely feel weak and more tired during this time.”
Fortunately, as the body begins to recover, you’ll start to feel more like yourself again as you get your energy back. But this doesn’t mean that you won’t lose some of that fitness and endurance you’ve built up.
“It only takes about a week of deconditioning to set you back from peak athletic abilities,” says Dr. Shehab. “It is completely expected that your body will need time to get back to performing at your best.”
Playing Sports After Recovering From COVID-19
The unfortunate news: COVID-19 affects people differently in the long term. Some people are able to recover and get back to their routine without delay, whereas others see further complications months after an infection.
Akshay Khandelwal, M.D., a cardiologist with Henry Ford Health System, breaks down some of the more serious findings regarding COVID-19 and your heart health.
“With COVID-19, there is a risk of direct injury like heart failure or an arrhythmia due to the stress your body is under while fighting off the virus,” says Dr. Khandelwal. “As a result, having the virus can cause inflammation of the heart, a condition called myocarditis.”
Because of this, talking to your doctor before returning to a sport is a must if you had COVID or are recovering from the virus. It is important to make sure there are no systemic changes to your body such as overall heart health and lung function. They will be able to rule out any long-term effects that could impact your fitness output.
Expert-Recommended Steps for Return-To-Play
As you get back to your game, both experts share their insights for a healthy recovery:
1. Take quarantine periods seriously. If you are sick, even if you don’t necessarily feel sick, make sure you are taking time to rest and recover properly. “Don’t try to push or overexert yourself,” says Dr. Khandelwal. “It could prolong your recovery.”
2. Get back to training slowly. “Start using low-exertion activities to get your body used to working out again,” says Dr. Shehab. “Once you are able to handle each activity, you can push ahead to something more challenging.” Realistically, it may take a couple of weeks before you are able to get back to your peak.
3. Listen to your body. If workouts seem increasingly difficult, talk with your doctor or trainer before pushing yourself further. You can also help your body recover by making healthy, thoughtful choices:
► Get plenty of sleep
► Warm up and cool down before and after workouts
► Stay hydrated
► Take breaks when you’re tired
► Practice injury prevention
► Make smart food choices
4. Get vaccinated. If medical or religious reasons, or age requirements aren’t stopping you from getting the vaccine, consider getting the shot for yourself and those around you. The Delta variant is highly transmittable, meaning that, it is much easier for it to spread to teammates and family members than the original strain of the virus.
To learn more about the COVID-19 vaccine, visit our Vaccine FAQs page.
Talk to your doctor to learn more about safely returning to a sport. To find a doctor, visit henryford.com or call 1-800-436-7936.
Dr. Ramsey Shehab is the deputy chief of Sports Medicine at Henry Ford Health System. He sees patients at the Henry Ford Center for Athletic Medicine and Henry Ford Medical Center - Bloomfield Township.
Dr. Akshay Khandelwal is an interventional cardiologist who sees patients at Henry Ford Medical Center – Second Avenue.