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.

Henry Ford HealthWhether 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 rateYour 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.

The COVID-19 Pandemic & Your Teen's Mental Health

April 13, 2021

Even in normal times, a teenager often feels emotional, vulnerable, insecure and confused. 

But when a global pandemic turns their world upside down, many teens feel completely overwhelmed. They are challenged with social distancing, remote learning and the cancellation of important events and activities, like school sports, homecoming, prom and graduation. They also may be worried about the health of loved ones.

How to Tell if It's Anxiety or Depression

Aurif Abedi, M.D., a child and adolescent psychiatrist with Henry Ford Allegiance Health, advises parents to look for changes in your teen’s behavior. Don't ignore signs of anxiety and depression, such as:

► Experiencing mood swings, agitation, frequent irritability or outbursts of intense anger.

► Being uninterested in connecting with friends or family – avoiding interactions and not texting, gaming or video chatting with friends.

► Losing interest in things they normally enjoy, like music, drawing or other hobbies.

► Having difficulty sleeping or sleeping more than usual.

► Losing their appetite or eating more frequently, often resulting in weight fluctuations.

► Not showering regularly, and not making an effort with how they look.

► Struggling with school: having attendance problems, not finishing assignments, or seeing a drop in grades.

► Engaging in risky behavior, including drug or alcohol use.

How to Help Your Anxious or Depressed Teen

Gently tell your child you’ve noticed a change in their behavior and give examples. Help them feel safe to tell you how they feel. Let them know you want to help and encourage them to ask questions.

Contact your teen’s doctor about your concerns. The doctor can complete an assessment and make recommendations, including letting you know if counseling seems appropriate.

If There is a Risk of Suicide

Thoughts of suicide, desperation or hopelessness should always be taken seriously. Make sure your home is safe for your child by locking up medications and weapons and getting help for your teen.

Contact your child’s doctor, call the National Suicide Prevention Lifeline at 1-800-273-8255, text TALK to the Crisis Line at 741741, or take your child to the nearest emergency department for an assessment. If your teen is in immediate danger of serious self-harm, call 9-1-1 immediately.

Learn about the wide range of behavioral health treatment options available at Henry Ford Health System.

Dr. Aurif Abedi, is a physician who is board-certified in psychiatry as well as child and adolescent psychiatry, and sees patients at Henry Ford Allegiance Health in Jackson.