6 Tips for Running “Forever”
Has anyone ever told you that you were too old to run?
While there are parts of the aging process that do make athletic activity more difficult, it is far from impossible to keep yourself very active and even continue to be a runner. The challenge of running is that it has some requirements that must be met in order for you to do it well and sustainably. While this isn’t a strict rule, you should probably be strong enough to bounce up and down on your toes without difficulty for a bit of time if you plan to run three miles. This is a simple example of the basic prerequisites to running.
My checklist consists of factors you should consider that will lengthen your running career and keep it a healthy recreation. If you are currently a healthy runner, consider these factors to keep in top physical shape and maybe even improve your performance. If you aren’t currently running but wish to start, or get back into it, consider these factors as goals on the way to making running a sustainable activity.
If pain is getting in the way of your ability to perform. Consider a thorough evaluation with a physical therapist to get to the root cause of the issue. You may not even have to stop running!
1. Stand on One Leg
100% of running is on one leg! That is what makes it different from speed walking. Make sure to check your ability to stand on one leg with PERFECT stability—with your knee bent and with your knee straight. It is even more important to be able to perform some single leg exercises if this stability is already phenomenal.
2. Do 20 Single Leg Heel Raises with 1 Fingertip Support
Lower leg and foot injuries are some of the most amongst runners. The strength of your calf and foot muscles is directly linked to the likelihood of you having a future foot or calf injury. Weak calves also place more demand on the knee while running. I would aim to progress to heel raises with extra resistance.
3. Do 10 Single Leg Squats
Single leg squats are a great measure of your overall leg strength. Being able to move your own body weight repeatedly will be a good indicator of how well you will be able to run. In almost all cases, the stronger your legs are, the faster you will be able to increase running volume, giving you a larger margin for error when you want to progress your training.
4. Do 20 Walking Lunges
Walking lunges test your ability to move your body forward, just like when you run. The muscles on the back of your legs and buttocks are crucial in running. Lunges are a good indicator of the strength in these muscles.
5. Jump Rope for 1 Minute
There is some good research that jumping rope in isolation can improve running performance. This ability to repeatedly bounce on your toes will be a good indicator of how well your lower legs and ankles can tolerate repeated impact and exercise. If heel raises are still a struggle, this exercise may be too much for you.
6. Pick Up the Pace
Make sure you vary your pace! It is easy to fall into the lull of “pacing yourself” to finish a certain distance. Make sure you do some interval work that tests your ability to work hard for 15 seconds, 30 seconds, 1 minute, 2 minutes, and 5 minutes. These time periods will cause you to increase your pace that will eventually improve your running efficiency when you go back to pacing.
Do you want to run forever, but are worried about it?
If you have pain limiting your running abilities, request an appointment now to get back on track and work with a highly-trained physical therapist. Limitations in your ability to perform any of the mentioned goals above may be a good reason to speak with us at Summit Physical Therapy.