Athletico Health Resources

With winter kicking into high gear and limited indoor options for workouts, people are increasing their walking and running outside as forms of new exercise. As you prepare to bundle up and either ramp up your running or start a new hobby, planning the appropriate training plan is key! As a Physical Therapist, this is the time of the year where I often see people get injured from improper running training. Here are just a few tips to keep you running strong all winter long!

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Perhaps running is one of your fitness goals and why not – it’s a great way to maintain your fitness, relatively inexpensive and something you can easily do as we remain socially distant in the current pandemic. Whether you are completely new to running or just picking it up after a couple year hiatus, we’ve got some tips to help you get started!

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As a runner, I have been extremely fortunate to not have any major injuries over the ten years that I’ve been participating in this recreational activity. It’s become a passion and recently, a form of therapy to help curb stress and keep me active during the COVID-19 pandemic. This past summer, I completed many virtual runs – from 5Ks to half marathons. In November, I completed a 15K and was shocked when I started to feel pain and a “popping” in my hip.

Fast forward to the New Year, I’ve committed to investing in my health and decided to get this long-standing problem checked out and more importantly, not wanting to re-injure myself the next time I take off on a long run. Knowing Athletico offers a Free Assessment at no cost and not needing a doctor’s referral to start, I went to my local clinic and this is what happened.

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The running landscape has changed quite a bit as a result of the global pandemic. Running a marathon, even virtually, is perhaps one of the most challenging accomplishments that a person may embark on in their lifetime, requiring both physical and mental strength. During training and on race day, physical limitations are pushed to the brink via muscular and respiratory fatigue. Mental willpower is tested as oftentimes you keep going when everything else in your body is telling you to “stop.” Preparation is paramount for success in running a marathon, and though choosing a correct endurance plan and running group is important, there are other components that will help you run your next 26.2-mile journey with even greater success.

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Running is a demanding activity, both physically and mentally. Thirty to seventy five percent of runners are hurt annually. But why? Shoe wear, stretching, biomechanics, weight and muscle imbalance can all be contributing factors in running-related injuries. A common reason for injuries in runners is repetition. Recent studies have shown multi-sport athletes have improved longevity of sport and reduced risk for injury due to variation. One simple way to reduce injury risk for runners is cross-training. Cross-training is a form of exercise, which utilizes a variety of different training mechanisms to improve physical fitness. Runners utilize cross-training for injury prevention and rehabilitation, a change of pace and increased physical fitness.

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Shin splints are a common condition among athletes especially in running and jumping sports. What exactly are shin splints, what causes them and what is the most effective treatment for them? Read on as we discuss these answers and more!

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Trail running is a great way to spice up your running routine by getting a little closer to nature! However, trails are hardly ever forgiving. Often, they are teeming with treacherous inclines and declines, switchbacks, hairpin turns, fallen trees and branches, and errant rocks looking to sideline you. A review of 22 various studies regarding trail runners revealed that the most vulnerable anatomical sites to injury on the trail are the plantar foot, ankle, Achilles tendon, knee and lower back.¹

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Let’s chat about running safety. When you go out for a run, safety might not be the first thing on your mind. Unfortunately, running at night or in the dark can lead to more dangerous or vulnerable situations. Whether it’s your work schedule, the hot temperatures, or just your preference to run outdoors in the dark, these tips will ensure you enjoy your run and can do so safely.

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