Running
Running is one of the most utilized activities for physical fitness. It is an easy way to get involved with recreational exercise, needing little more than a good pair of shoes. Despite the utility and accessibility of running, the required mechanics and programming are often overlooked. Running, just like any other form of exercise, necessitates a thoughtful approach.
The mechanics of running have been broken down by numerous researchers and individuals looking to understand how humans accomplish this unique feat. We seem to have a natural capacity to run and in forms that not many other animals can achieve. We may not be the absolute fastest, but we can maintain our speed and agility for extended periods of time. This quality, among others, leads us to run for exercise and reap many benefits. That being said, there are much-needed mechanics to maintain our capacity in this activity.
For instance, every joint must be able to move with respect to each and every other. That means our range of motion should not be too limited, or we must find a compensatory strategy that can make up for those limitations. One specific example would be the foot. Our ankle and foot need sufficient mobility to access the energy storage and release mechanisms that promote high quality propulsion. If the ankle does not dorsiflex sufficiently, or the plantar fascia does not adequately recoil to propel use forward, then we become inefficient and our capacity diminishes. Those, among other necessary movements, can lead to any number of injuries we see in folks that take on running as a fitness activity. Take some time to utilize foam rolling, mobility exercises, or a movement professional that can aid in developing a solid foundation to move forward in this endeavor.
Programming running is also a skill worth developing if you’re looking to improve your capabilities as a runner. If you have not been much of a runner in the recent past, then consider utilizing a run-walk program that steadily introduces short bouts of running mixed in with walking. This can steadily develop the tissue tolerance needed. If you are a more seasoned runner, but want to improve your time or distance, a 10-20% change per week seems to promote adaptations while allowing for adequate recovery.
Running is a low hanging fruit in the realm of fitness due to the low barrier to entry for many active individuals. The risk here is that preparation tends to take a back seat. Running, like any new exercise, requires diligence and attention to detail. Search for ways to improve tissue mobility, joint ROM, and loading capacity on a gradual basis to aid in a seamless transition from where you are on the running continuum to where you want to be.
Austin Ulrich, Physical Therapist
