To everyone that competed in this year’s P.F Chang’s Rock and Roll runs- great job! It was a beautiful day for a run! As a Physical Therapist who was a competitive collegiate runner and has treated high school, collegiate, and professional runners, I wanted to share my insight with anyone planning on running this year.
Training for runs of any distance is a marathon, and not a sprint. Hopefully by this time you have a couple of months of training under your belt and you feel confident that you can reach your goal, whether that goal is to finish your first 5K or set a new PR in the marathon. Good news- The finish line is in sight! Don’t stress, trust your training, and have fun!
Having spent so much time training over the past few months, some runners may feel a void after completing their run, and wonder what they should do next. Here are some suggestions:
- Take time off! You have been dedicated for a while now, in order to prevent burnout and help reduce the risk of overuse injuries, take some personal time and enjoy yourself.
- Spend quality time with loved ones! Hopefully your training regimen hasn’t totally alienated those around you, and now is a good time to spend those extra couple of hours each day with friends and family.
- Sleep in! If you have been training for longer than a couple of months you probably have been getting up early to beat the heat. Sleeping in can help give your body a chance to rest and recover.
- Cross train! You may never want to run again in your life after what you just went through. But you have made such great improvements to your health and fitness, it would be a shame to let that go to waste. Hop on a road bike, go find a heated pool, or get in the gym to help keep your fitness up and continue to lead a healthy lifestyle.
- Visit your friendly neighborhood Physical Therapist! Especially if you have a nagging injury that has been bugging you for the last few weeks of training, or if any new injuries arose during your run. Going to a Physical Therapist who is skilled at functionally evaluating runners, which may include a running analysis, can illuminate any inherent strength or flexibility deficits you may have. Addressing these limitations can help prevent injuries in the future and make your next run that much more enjoyable.
- Look for your next race! Especially if you caught the running bug, having another race planned can keep you on schedule and give you the extra motivation to lace up those shoes. Be careful scheduling another race too soon though. You want to give your body adequate time to recover between races to help prevent injuries.
Whether you plan to run the 5k or the full marathon, run hard and enjoy yourself! Remember, the race is the reward for all the hours of sleep lost, miles logged on your shoes and blisters you (hopefully) have overcome! If you do have any aches, pains, or injuries you have been fighting, or are interested in what you can do to prevent future injuries, schedule an appointment with me at Spooner Fountain Hills or call (480) 837-2595.