In November of 2014 at In Stride Physical Therapy & Rehab in Pacific Grove, CA, Blake Russell an Olympic Marathoner, Physical Therapist, mother of two and a resident of Pacific Grove discussed the benefits of running and how to get started safely. Blake Russell is a talented runner who ran the marathon in the Beijing Olympic Games where she was the only American finisher and placed 27th.
We were very happy to have Blake come speak at our clinic and share with us how to get started in running and some training tips to prevent injuries. Exercising on a regular basis is a very important component to achieving optimal health. And running is really the gold standard of exercise. It is considered one of the best aerobic sports out there. Every other aerobic fitness program is measured against it. So, it was wonderful to have Blake come and give us tips on how to run smart and prevent injury.
In her lecture Blake discussed:
- The benefits of running and how to get started safely.
- Some key muscle groups to address in order to prevent common running injuries, and demonstrated related exercises
- Took some time to answer training and other running related questions
Interesting Running Tips Blake Discussed for New Runners:
Below are a few insights into how to run smart and prevent injuries that Blake discussed in her talk.
- Listen to your body: If you are experiencing sharp, shooting pain it is better to stop and take a few days off rather than push through the pain and be out for even longer periods of time.
- Stick to your running stye: Forcing a running style that doesn’t come naturally to you, may actually cause injury. So, work on improving your own form, but don’t try to force something that feels abnormal.
- Hydrate: It is key to hydrate your body prior, during and after your run. Running requires a properly hydrated body.
- Don’t forget to strengthen and stretch: Especially strengthen your calves and feet, since they are the ones that propel your body forward. And stretch after your run; it helps to flush out byproducts from your workout and make you less sore the following day. It is not advised to stretch cold muscles.
The Bottom Line:
The key points of Blake’s talk were that running is a wonderful aerobic activity that has many diverse health benefits. Because running is a rigorous activity, it is a great way to lose weight and improve your bone and cardiovascular health. Plus it provides you with endorphins that elevate your mood and make you feel good the rest of the day. Just be careful and make the right choices, so you can prevent running injuries and avoid interrupting your training. So, tonight before you get ready for bed, get your running attire ready, so there are no excuses in the morning. Then when you wake up in the morning you can go out for a healthy, mood elevating run.