Are you thinking about training for your next race, or maybe your first one ever? Perhaps you want to start running as part of your weekly fitness routine?
No matter where you’re starting from, it is important to find the right tools and resources to help you achieve your goals. This could include the right pair of running shoes or a fitness watch to monitor your progress and heart rate. One incredibly valuable, but often overlooked, resource that can support you at every stage of your training is physical therapy. Physical therapists can assess your movement, identify potential issues, and develop personalized strategies to boost your performance, prevent injuries, and help you succeed.
In New York, Direct Access allows you to see a physical therapist without a doctor’s referral. This means you can come to us directly for an assessment for strategies on improving your performance and preventing injuries before they develop or treating any symptoms that may have already surfaced.
Picture your training as a journey in a video game: each run you complete builds the skills you need to advance to the next stage. Maintaining a strong and healthy body at every stage of your training cycle creates a solid foundation that prepares you to achieve your goals — whether it’s crossing the finish line in a race or simply enjoying fitness runs at the gym.
You may be wondering how to integrate physical therapy into your training program and if there’s a specific time for it. The good news is that you can utilize this resource at every stage of your journey: before you begin a training cycle, during it, and even afterward. So, let’s hit the START button and explore how physical therapy fits into each stage!
Stage 1: Mastering Your Pre-Run Setup
Running engages multiple systems that work together to enhance your performance and teach your body to use energy more efficiently. It engages and challenges your muscular, cardiovascular and respiratory systems. How much you push and develop these systems depends on your personal goals and the type of training you do. However, this increased demand can also put your body under significant stress and raise the risk of injury. So, how can you decrease this risk?
Prehabilitation, commonly known as prehab, is a personalized program designed to boost your strength, mobility, and balance. In physical therapy, prehab is often introduced before surgery because studies show the benefits in maintaining strength, supporting function, and reducing muscle loss afterward. Prehab isn’t just for individuals preparing for surgery; here at Perfect Stride, our athletes make it part of their regular training in order to prevent injuries and stay at the top of their game.
Many runners are often unaware of their running mechanics or any imbalances that may put them at risk of injury. It’s commonly believed that there are no perfect running mechanics because of individual differences. Some elite runners exhibit mechanics that you may have been taught are less than ideal, yet they continue to break records. However, certain mechanics can still lead to inefficiencies and added strain on the body.
A gait analysis can be a game changer, as it allows us to understand how your body moves during each phase of your running gait. We start by placing the DorsaVi wearable motion sensors on your legs to objectively measure the forces acting on your body and many other metrics. We also record you while you run on a treadmill from different angles to better observe your mechanics. Does your hip drop too much on landing? Are you overstriding? Is your posture efficient? These are just a couple of things we assess during an in-depth analysis. The goal is to identify and correct inefficient mechanics to minimize injury risk and maximize efficiency for each individual runner. If you’d like to learn more about gait analysis or try one for yourself, check out our Gait Analysis page.
Now that your running mechanics have been assessed, what’s next?
Strength training is important for everyone, especially runners. The sport places significant stress on the body, which varies depending on your specific training focus. Physical therapists can assess your body for potential weak points, such as muscle imbalances or mobility deficiencies, that could lead to obstacles or injuries down the road. We use the insights gained from your gait analysis, along with muscle strength and mobility tests, to create a comprehensive program that targets and corrects these weak points. We also guide and educate you on how to modify these exercises at every step of your running program. Check out a recent blog where we dive deeper into the benefits of strengthening for runners.
You’ve now mastered your running mechanics and strength, so let’s level up!
Stage 2: Boosting Your Endurance, Strength and Speed
Whether you’re a seasoned runner or just starting out, at this stage you’re running weekly to build both endurance and mileage. You’re experimenting with speed, tackling hills, and incorporating different types of efforts into your runs to challenge your body. It’s important, however, to recognize that this increased demand on your body can also elevate the risk of injury.
Aches and pains may begin to arise as your body is challenged more and more. Do you dismiss them? It’s normal to feel some discomfort when training, but ignoring it can develop into unwanted setbacks.
Let’s consider hill training as an example. Running up a bridge, on an inclined treadmill, or at a hilly park can significantly increase stress on your Achilles tendon, as it has to work much harder to propel your body forward. On the other hand, running downhill places added stress on your Quadriceps and Patellar tendon, as they must work harder to control your descent and absorb the impact.
Running programs can keep you busy as you balance running, fitness classes, and personal life. Taking the time to visit your physical therapist to assess any aches and pains can be invaluable in ensuring that your training progresses smoothly. The sooner we intervene the better the outcomes.
Final Stage: Achieving Your Goals
Congratulations! You’ve been diligent with your training and have ensured that your body is in great shape to tackle this challenge. You should be proud of reaching this final level of your journey!
Racers: You’ve crossed the finish line.
Recreational runners: You’ve accomplished your personal goals.
So, how does physical therapy fit into this stage? We are here to celebrate your success!
Time to Unplug: Recovery Time
Recovery time is extremely important for all runners. Taking the appropriate amount of rest helps ensure that your body heals properly and is prepared for future workouts and races. This recovery period can vary significantly based on factors such as training intensity, individual fitness levels, and the specific event you just completed.
Some runners may experience discomfort or pain during their race. It is during this recovery period that you can reach out to a physical therapist to help address these symptoms. We can provide valuable insights into recovery strategies and cross-training ideas that can benefit you before embarking on your next running adventure.
Key takeaways:
- Physical therapy can be a valuable tool and asset in your running program, regardless of what stage of training you’re in. It helps you stay ahead of injuries to ensure your success.
- Physical Therapists can assess your running mechanics to minimize injury risk and maximize your running efficiency.
- Physical Therapists can create a balanced training plan that includes a mix of running, strength exercises, and recovery days to help you build endurance and speed while also reducing the risk of injury.
- Regular check-ins can help identify potential issues early, allowing you to stay on track and achieve your goals without any unwanted setbacks.
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