Running Tips To Enhance Performance and Prevent Injuries

Running Tips! 🏃 💨

Due to the quarantine a lot of us have been running more than usual! (Or for some of us it’s the first time in a long time!).

Here’s some tips to help keep you pain free when pounding the pavement.

1.) Follow a solid program.  Find a good program based on your current level and follow it!  This will give you some solid guidelines on how to safely and most effectively make progress.

2.) Strength training.  There is a large body of research showing how much strength training can improve runners performance. In addition it can also help prevent injuries.  Find a good accessory program to keep those joints and muscles strong!

3.) The 10% rule.  A great rule of thumb.  Your weekly mileage should only increase 10% week to week. There is some variation to this for beginners and advanced runners. But it’s a good rule to make steady progress, help prevent overtraining injuries.  And it’s easy to remember!

4.) Running form:  Often (but not always) the “lowest hanging fruit” to clean up running form is to work on your cadence. Elite runners shoot for 180.  Check out where your cadence is with a  smart watch or phone! Don’t try to make any major changes! Slow changes are best. For a running assessment shoot us a DM!

5.) Shoes! Go get fitted for a comfortable pair of shoes.  Check out @rhoderunnerinc  or @runnewport !

6.) Sleep and nutrition!

7.) Go see your PT if you are having issues.  Or... just for some routine maintenance! 🔧

🏃‍♀️ 🏃 23 weeks for @gskwat and @mattsweeney.dpt @rhoderacesri #narragansettmarathon

🏃 21 weeks for @timferraro1 for @chimarathon #chicagomarathon .

#wednesdaywisdom #running #crossfit  #weightlifting #strongman #powerlifting #fitness #marathon #run #quarantine #gains