I got into running pretty recently. Before completing a half-marathon training block a few years ago, I had never run so much as a 5k distance. Now, after my first (thankfully, mild) running injury, I’ve sought advice from doctors and friends alike about habits to keep in order to stay healthy. Below are a few basic things I’m making mandatory parts of my routine.
Pre-run Stretching
This one may seem obvious. But I have found it to be all too easy to forget to do a few stretches before heading out for short runs in particular. I’ve saved a few succinct pre-run stretch routines on Instagram and will reference those before hitting the pavement. This quick warm-up from @london_fitness_guy consists of 30 x hamstring sweeps, 30 x knee clutches, 20 x butt kicks, 20 x pogo hops, 20 x open-the-gates on each side, and 20 x high knees. Before you get after it on your next run, be sure to open up those legs with a warm-up such as that one.
Walking to Reduce Soreness
Step-count culture has ensured that we are all familiar with the multitudes of benefits that come alongside getting your steps. What I find to be under-discussed is the positive impact of walking on reducing day-to-day soreness. Even though it’s painful at first, I try to be sure to get up out of my desk chair and walk as much as I can at times when my legs are hurting from a running training block. Even when I’m not hitting the step goal I may want, incorporating even short walks has been imperative to my ability to complete my next run.
Become Aware of Discomfort
While running, I have often found it difficult to discern between the kinds of discomfort that are standard and the kinds that are problematic. One practice that I have found helpful is to jot down a quick note about how my run felt, particularly if anything felt abnormal. I go between a physical notebook and the Strava notes feature. This takes the pressure off my memory and allows me to identify if something was off retrospectively.
With the minor injury that I’m currently dealing with, I’ve been able to refer back to these notes as data points when talking to the podiatrist. This led to a more constructive conversation about when to rest and when I’m all clear to run to my heart’s content.
Don’t feel pressure to race certain/long distances
“I think it’s more impressive to run a mile as fast as you can than to run a marathon just for the sake of it,” writes GQ Columnist and Nike Coach Joe Holder. With each major marathon seeming like more and more of a social media event, it’s important to remember that increasing distance isn’t the only method to achieve one’s running goals–and can be directly detrimental to staying healthy! Becoming a better runner can mean running more regularly, on different terrain, in different kinds of weather, or just plain faster. Guided audio runs–such as those available on the free Nike Run Club phone app–have helped me immensely in staying focused on my runs and being able to relax and just listen to what the coach is saying in my ear. The abundance of running clubs in and around Portland also helps to add a social component. Deadstock Run Club (which meets on Tuesday nights at 7) is my personal favorite.
These are just a few recommendations about how to stay in motion as a casual runner. If you have more questions or curiosities about how your running routine can flourish, consider stopping by a local running store to be met with enthusiasm and support.
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