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.
Is Your Teen Sleep-Deprived?
March 2, 2021
Many teens tend to stay up late. They’re on social media, watching television or YouTube, studying, or just tossing and turning for hours unable to fall asleep. Sleep can also be disrupted during stressful times during adolescence like exams or relationship problems.
More than two-thirds of high school students in the U.S. are failing to get sufficient sleep on school nights, according to a recent study from the Centers for Disease Control and Prevention (CDC).
“The American Academy of Sleep Medicine (AASM) recommends that teens should sleep eight to 10 hours per night on a regular basis to promote optimal health,” explains Virginia Skiba, M.D., a sleep specialist with the Henry Ford Health System. Insufficient sleep can have a negative impact on their grades, athletic performance and mental and physical well-being, including depression and anxiety issues and drug and alcohol use.
It’s a safety issue, as well. Motor vehicle crashes are a leading cause of teen deaths in the U.S. In a recent survey, more than half of teens admitted to having driven when feeling too tired and nearly one in 10 teens reported having fallen asleep at the wheel.
A typical high school student is biologically wired to fall asleep around 11 p.m. Many high schools in Michigan start school as early as 7 a.m. – long before a teen’s natural wake time. The AASM advocates a later middle school and high school start time of 8:30 a.m. or later.
Tips for a Good Night’s Sleep
Teenagers’ sleep-wake cycles are biologically determined – they are programmed to stay up late at night and sleep later in the morning. Most teens are instinctively night owls. Falling asleep is often a challenge, but there are things teens can do that may help them get a good night’s sleep.
Here are some tips from Dr. Skiba, which apply not only to teens but are great advice for anyone who is struggling with feeling sleep deprived:
► First and foremost, make sleep a priority. In our busy society, too often making time for sleep is last on the list.
► Maintain a consistent bedtime and wake time that allows at least eight hours of nightly sleep, including on weekends and vacation.
► Keep the bedroom quiet and dark. Keep the TV, computer, phone and video game system out of the bedroom.
► Set a technology curfew; turn off all devices one hour before bedtime.
► Engage in quiet activities before bed, like reading, journaling or yoga, and establish a relaxing bedtime ritual.
Dr. Virginia Skiba is a sleep medicine expert who sees patients at Henry Ford Medical Centers in Grosse Pointe and Sterling Heights.
If your teen is struggling with sleep issues, talk to your pediatrician or family doctor to find out if he or she could benefit from a sleep evaluation. Call 1-800-HENRYFORD (436-7936) or visit henryford.com to learn more.
Visit henryford.com/sports or call (313) 972-4216.