Running: Get started Right

Hey, Dr. Monti Sorem, here from the Crossroads ProCARE clinic in Lacey, Washington. The fall is marathon, 10K, half-marathon season! It is great to see people from all walks of life and fitness levels get out and start running to compete in these events. It also means that I am seeing an increase of injuries. Last week alone I treated two patients with plantar fascitis from training.

Most of these individuals are using training guides from expert runners that focus on distance and volume of running but don’t address muscular preparation or recovery. If I had to put my finger on the biggest problem it is the lack of preparation before each run, which causes many of these ailments. Of course I recognize that footwear, weight, running surface, foot biomechanics, etc. all play a role but…….movement preparation is key.

Movement preparation is not doing the same old static stretches we were taught in high school before you go out running. You know, calf stretch against the wall and hamstring stretch. These stretches actually decrease muscle strength and possibly do nothing to help. Instead, a series of movements should be performed that actively take your joints and muscles through a full range of motion and stimulate proper motor (activity) patterns of your muscles. This will increase performance and theoretically decrease injury rates.

In Mark Verstegen’s book, Core Performance, this movement preparation is detailed with pictures and descriptions of each move. You can get this book on amazon.com or at barnes and noble in Olympia. If not, just email me and we will set up a time to go over this training method.

Best of Luck!

Monti Sorem DC, CSCS, EMT-B

Related posts:

1. Running: Get prepared!
2. Long distance running and weight training