PAIN FREE RUNNING

PAIN FREE LONG DISTANCE RUNNING

We are all aware that running longer distances can lead to pain issues.   Possibly in your feet, ankles, knees, hips, and even back pain.   Lets go over some ways to help either not let them get back in the first place or heal them when they occur.   Here are some ways you reduce overtraining from running this Summer: For youth athlete training or help with an injury, please click HERE or contact Will at Will@truetraining.pro LISTEN TO YOUR BODY When your body is putting out pain signals during or after a run, its similar to an engine light in a car.  It's a signal saying "not doing well now, stop and get fixed soon!"   So we should listen to even low level pain signals because those can become bigger pain issues if left alone and if you keep training.   Many keep pushing through the pain and that can make it all worse....we don't want that.   Action Step:    if your body is having any pain signals either reduce training volume to where it is more fit for your current capability or go see an MAT specialist PREP / WARM-UP APPROPRIATELY Prepare for your run by appropriately increasing forces until you go into your full run.  This can and should include low force isometrics for your feet, knees, and hips to help stimulate the muscles about to be used.  I also recommend, after the low force isometrics, to jog at a slower pace for a short period of time.  Both of these will prep the muscles for the higher force runs AND you will be able to take inventory on how things feel.  If forces are too much, you can then adjust the training for that day.   Action Step:   low force isometrics PLUS a lower speed job or two will help prep the muscles used AND allow you to see how your body is feeling so you can adjust the workout MUSCLE ACTIVATION TECHNIQUES (MAT) When you overuse your muscles, muscle function is reduced.   When muscle function is reduced, you will not be able to tolerate forces as well...and that includes running.   MAT is a great way to help optimize muscle function and help you get back to running again.  I see a lot of foot, ankle, knee, hip, and trunk related issues with runners.  How is your body feeling when you run?   Action Step:   contact a nearby MAT specialist and go over how your body is feeling  If you have any questions or would like to set up an appointment, please click HERE or contact me at Will@truetraining.pro  Will Mieding  M.S., CSCS, RTS, MAT Rx 1227 Sagamore Parkway North Suite A 765-230-3770 www.truetraining.pro