Tag Archive for: Running

Safe Tips for Running During COVID-19

running during covid-19

Like many of you during the pandemic, I have been running during COVID-19 as my primary mode of exercise. Over the last few months, I have come to a few realizations as follows:

Number One: Running is Hard

While running during COVID-19 can help relieve mental and emotional stress, running puts a lot of strain on the muscles of the lower leg and hips making it easy to spill into a state of overuse. Whether it’s a developing Achilles pain, plantar fascia pain, or knee pain, they all indicate that the individual is not tolerating the volume or intensity of running and/or that there may be biomechanical faults in their running gait. Running is also hard because it hurts. It requires developing comfort with being uncomfortable often over a long period of time. Because of the uncomfortable nature of running, it becomes very hard to gauge whether the pain in your body is an acceptable part of conditioning or if it’s something to worry about.

Number Two: Running Can be Incredibly Enjoyable

From tracking your progress and accomplishing time goals to the endorphin rush after a great run, there are many reasons why people can become addicted to running. Running is a great way to burn some calories and air out your lungs while requiring minimal equipment (just a good pair of shoes). Running can also be a way to make friends and gain a sense of community in the form of joining a running group. 

“Running during COVID-19 is an excellent way to decompress and stay in shape.”

As a physiotherapist, I really enjoy working with aspiring, amateur, or competitive runners because they almost all come to treatment with the most important thing – motivation. All I have to do is help guide their running volume and help get them engaged in areas of their body that are perhaps lagging behind while helping them learn which pains in their body are okay and which ones are not. If you are experiencing any nagging aches or pains from running and want to get it resolved, feel free to book a physiotherapy appointment at the clinic. Happy trails!

In the video below see one of my favorite exercises for people experiencing knee pain from running. This exercise targets the gluteus medius in the lateral hip. Whether the pain is coming from your IT band or from your kneecap, it’s likely contributed by weakness in your gluteus medius. Give it a try!

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Walking or Running…Which is better for you?

Both walking, and running require energy to move our bodies over a given distance.  Walking can provide many of the same health benefits associated with running, however, running will produce the fastest physiological changes.

Which is better walking or running for fitness and health?

  • We need to walk more frequently and twice the distance in order to get the effects of running
  • Running is a constant challenge to the body and running burns about 2.5 times more calories than walking

 

The mechanics of walking and running

Joint impact, muscles, and type of stride used are different for walking than for running. The different strides engaged when running and walking affect the power efficiency, maximum speed and impact level.

Knee angle

Your knees are bent more during a running stride than they are during a walking stride. This increases the force exerted on the ground during running in comparison to the force exerted during walking.

Maximum speed

An average walking speed is about 5 kilometers per hour, verses an average running speed of 8.5 kilometers per hour.

Ground contact

The difference between running and walking strides is the length of time each foot is in contact with the ground. When walking, at least one of your feet will be in contact with the ground at any given time. When running, there is a period of time during each stride in which neither of your feet is in contact with the ground.

The impact to the body when running is much higher than walking; because the foot to surface impact ratio for running is three to four times your body weight compared to about one times your body weight for walking.

Energy

The different strides used for walking and running affect the energy used in executing each type of stride at different speeds.

Injury

One of the big differences between running and walking is there is a greater risk of injury in running. Running is considered a high impact exercise, because it can cause injury to the hips, knees and ankle joints. Walking is a low impact activity and is much less damaging to the joints.

Walking and running are low-cost, year-round activities; so whether you choose walking, or running, staying active is part of a healthy lifestyle. Both walking and running will help promote weight loss, improve your sleep, elevate your mood, improves circulation, improves muscle tone, boost your energy level, decrease blood pressure and cholesterol levels and decrease the risk heart disease.

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TC10K Race – April 30th, 2017

One of the biggest running event of the year in Victoria BC is just around the corner: the 28th annual TC 10K run! This year the race is on Sunday, April 30th.

The TC10K Run is accepting registrations for racers of all ages, as well as, competitive and recreational wheelchair athletes , elite athletes, visually impaired athletes, Nordic pole walkers, and The Thrifty Foods 1.5K Family Run.  The Competitive Walk Category will not be offered this year.

Whether you are a seasoned runner or a first timer, here are a few tips to help you on your way:

The day before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep. Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts.
  • Re-read your race package and double check that you have everything you need. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, watch, smartphone etc.
  • Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.
  • Find out the weather conditions and dress accordingly Don’t overdress –  a good rule of thumb is to dress for 20 degrees warmer than it is outside.

Race day: before the race

  •  Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder so be mentally prepared for this. Take a few minutes to find your pace.
  • Line up early, so you don’t have to be rushing to the starting line
  • Try not to stress about the race – The TC10K  Race is a positive community events. There are volunteers throughout the race that will be cheering you on, offering water, and entertainment along the route.

For a “first timer”, is is better to start slow, and stay steady. Run the first 10 percent of the race slower than you normally would, and then keep an even pace throughout the reminder of the race.  Save your extra energy for the final stretch to the finish line.

Race day: after the race

  • When you’ve crossed the finish line, grab some water and get in some calories when you finish, then keep moving.  A 15 minute walk will help your recovery.
  • The next day, it’s important to do some sort of non impact activity like swimming to help your body recover.

On race day, it’s all about believing in yourself, enjoying the journey and having fun.

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The Days Before The Big Race

running-shoes_13602015Whether you are a seasoned runner or a first timer, here are some tips to help you stay organized and keep you relaxed… which will help you run a better race.

The days before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep.
  • Re-read your race package and double check that you have everything you need.
  • Will it be cold/warm on race day? Will it be windy or raining? Find out the weather conditions and follow the forecast in the days before the race.
  • Research the route you will be running.  Find out what type of terrain you will be running on, as well as how many hills there are on the route and when they happen in the race.
  • Have a good idea on the size of the race population so that you can prepare yourself to stand in a crowded race corral with hundreds or thousands of participates.
  • Expect the unexpected –  What if your shoe comes untied or you have to go the bathroom or you get a blister.  By preparing for these scenarios, you’ll have a specific plan in place.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.
  • The night before,  go to bed at a reasonable hour for you to get plenty of sleep so that you’ll feel good the next morning.

Race day:

  • Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder  in a small space. You will have to navigate around slower runners while faster runners are overtaking you. Being prepared for this, and do not get swept along with the crowd and start off at a pace that is too fast for you. Take a few minutes to find your pace.

After the race:

  • Cool down
  • Stretch
  • Hydrate
  • Celebrate!!!!
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Safety Rules for Runners

running-shoes_13602015Most running safety rules are common sense; and by taking a few precautions while out running  you can avoid getting injured or becoming a victim.  Here are a few steps to stay safe on your next run:

Before you start:

Take a moment and give yourself a safety check.  Are your shoes tied? Do you have ID? Are you familiar with the route? During your run, watch out for uneven sidewalk, roots, rocks and branches.  Always avoid running alone in unpopulated or heavily wooded areas and avoid unlit routes. Carry a fully charged cell phone and always call police if you see something or someone suspicious.

Leave word:

Make sure your friends or family know your running routes and inform someone of which route you are running.

Night Running:

Make yourself visible! Wear light or bright colored clothing that are highly visible; think about wearing a reflective vest for your night time or early morning runs.

Cars:

Many drivers are distracted, so don’t assume that they see you. Be sure to make eye contact with drivers at street crossings, and always be extra careful of stopped cars waiting to make a turn. Stop and wait until they make the turn, or run behind them.  Always run on the side of the road or the sidewalk where you are running facing traffic.

Cyclists:

Watch out for cyclists and other runners. If you’re approaching a runner or cyclist, communicate with them and let them know which side you’re passing them on.  Before you stop or turn around on a trail, always look over your should to avoid a potential collision with an oncoming cyclist or passing runner.

Listening:

Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles, cyclists and people. If you must use headphones, run with the volume low and with ear-buds, just use one.

What to Carry:

Put your driver’s license in your pocket or wear an ID tag on your shoe and it’s always a good idea to have a small amount of cash on you, in case of emergency.

If a location or person makes you feel uncomfortable, trust your instincts, and remove yourself as quickly as possible.

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A New Type of Goal for 2016

imageIt’s that time off year again, time to set goals for the new year.  This year why not try setting a new type of goal; a creative goal.

Set a goal on something that you already know how to do.

Let’s choose running as your goal.  You can set a goal to complete the task faster, (shave 5 minutes off your run time) add a new component to the goal, (start running with hand weights) or mix it up – incorporate something new like Nordic pole walking as your cool down routine.

Set a goal that you may or may not reach

If you choose goals that have no effort to them, ( I love to read… so my goal is to read 2 more books per year) it really isn’t a goal.    Think of the goal as a new found knowledge or ability that will lead to new experiences.

For example, I have always wanted to learn basic first aid, emergency first aid, CPR, Occupational First aid classes 1 to 3. You might love the basic first aid and continue on, or decide that these type of courses are not for you.  Either path you choose you have increased your ability, knowledge and experience.

Setting a goal that you want

Use your imagination for this goal, and think outside your comfort zone and ability. and choose a goal that you have never done before.

It could be learning to surf, para sail, baking a perfect cream puff.  This type of goal is something you have never done before and may not be very good at… but the satisfaction from trying will last a lifetime.

There is always time to work on relationships, health, time management,  and financial goals.   This year, why not try something new and set a new type of goal for yourself; you might be surprised where it takes you!

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Replacing Your Running Shoes

Replacing Your Running ShoesHere is a simple guide to help you choose your next pair of running shoes.  Running in old worn-out shoes is one of the most common causes of running injuries. Your shoes lose cushioning, stability and shock absorption over time. A “good” rule of thumb is to replace your running shoes every 500km.

Shoe sizes are not standard:

Shoe sizes will vary according to the brand and the style.  A good rule of thumb is to always try the next size up.  You will immediately be aware if the next size up is too large or might be a better fit, and always go by how the shoe feels. Shoe sizes will vary according to the brand and the style. Don’t buy a shoe according to the number associated with the size; go with how the shoe feels.

Your feet are not the same size or shape:

Make sure that the bigger or more wider foot is fitted first, and be sure to wear the same socks that you will normally wear with your runners.

Be fit for running shoes late in the day:

Always shop for runners later in the day — your feet expand and swell after bearing weight during the day. You should also bring any orthotics or inserts that you normally wear in your runners.

Select shoes that match the shape of your foot:

Everybody has a different and unique shape to their feet (e.g., wide forefoot, narrow heel) and needs to be fitted accordingly. Keep in mind that a popular brand might not work for you, and let go of the notion that the runners will “stretch” to fit your feet.  Also make sure that you compare several brands and styles and test them out in the store.

It might seem obvious but your runners should be slightly longer and wider than your feet, so that the balls of your feet should fit comfortably in the runner. The upper part of the runner should not rub on the ankle bones and the heel should not excessively move inside the shoe. A runner that is either too loose or too tight can cause injuries.

Make sure that you choose a runner that is appropriate for the type of activity you will be doing, such as running, walking, or cross training.

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Diary of a Want-To-Be Marathoner!

Diary of a Want-To-Be Marathoner! So, it’s been about 7 weeks since I began training with the Frontrunners marathon clinic for my first full marathon this October. I am still smiling. Still loving every minute. Still saying ‘Bring it on!’

I ran in the heat while I was in Winnipeg for a week, that was exhausting! 28C at 8:30 a.m. is just too much; actually, it felt more than a little foolish (read: stupid) to be running any real distance in that heat. Boy was I glad to run on the one morning of rain (used that for my long run), and even more glad to get back to more moderate temps in Victoria. And, even in my brush with celebrity (I sat next to a few guys from Canadian rock band Trooper on the flight home), we talked running – awesome!

Currently we are up to 2 1/4 hours of running at a time on our long runs, and are increasing the intensity of the workouts on our Wednesday evening meetups at the store. It’s still hard to find the energy for an intense run at the end of a work day, but totally worth it. And I feel like I am actually running LESS on the clinic’s set schedule. But likely running smarter. Last Saturday we ran 2 hours, and Silvia, our run leader, told me that I should run even slower. Guh. I may never finish the marathon at this pace.

We have been through all the different workouts on Wednesdays, and I was very surprised to find that I *really like* the hill training, and *love* the tempo runs. It is a new challenge to introduce these things into my other, shorter runs, and I know that it will make me stronger. And I can keep doing them, even when I’m not ‘training for a marathon’. Oh, and my running group has decided that we are going to do a half marathon race in place of one of our regular runs in September. Aaaaahahahahahahaha! That’s like saying ‘half marathon for fun’. I think I have crossed the line.

However…. True confession: I still haven’t signed up for the marathon. But before you give me that knowing smirk, it’s not about ‘if’, just about which start time. I’m a bit afraid that I will go out too hard if I start with the masses, and then not be able to finish; starting early on the other hand (the other option, for walkers and slow runners) means getting up even earlier to start in the dark but it will definitely be cooler and there will be waaaay less people to contend with. But for the early start you have to estimate a 5h30+ race time… I don’t know if I can even entertain the thought of running that long. Ultimate goal: to finish the race, period. Oh, and have fun doing it!

Carol works for a local coffee roaster and compensates for her excess caffeine (and love of bacon) by running as far and as fast as she can in her free time, when she’s not singing in a choir or knitting a sweater.

Running Clinic by Victoria Frontrunners

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Diary of a Want-To-Be Marathoner!

Diversified Health would like to welcome Carol Schwall as she blogs her way through the aches and pains, and her experiences as she trains for her first full marathon  in October, here in beautiful Victoria BC.

I’m a runner.

I love running, I never have to force myself to go for a run. Sometimes I will forget for a moment that I just went for a run, and feel ready for the next run already soon after. Running in the pelting rain is my favorite. I enjoy the solitary factor, with just Runkeeper and a playlist to keep me company. I say that I’m a runner, and yet, I still don’t feel like one. I guess it’s like people who have been overweight for a long time and then slim down a lot – they still identify as ‘fat’. Well, I still feel out of shape, even though I have shown myself that I can sustain bipedal forward motion for over 2 hours at a time. Go figure.

Diary of a Want-To-Be Marathoner! I’ve only been running for 21 months (that’s 1 3/4 years). Over the last year I ran 2 half marathons, a few 10k races and a handful of other, shorter races. It seems like the time has come for me to challenge myself to a full marathon. That’s right, 26 miles. 42.2 km in Canadian. Until now, sheer persistence and willpower have edged me past the 10k mark and into the 21.1 km races. No real training, just running a bit further each time. But I know that to be able to run 42.2 km sustainably, I will need real training. So on the spur of the moment I joined a 16-week running clinic. We meet to run twice a week – Wednesday after work and Saturday at 8:00 am – and there are 2 easy, short ‘homework’ runs. We will do hills, stairs, speedwork, and just plain distance running. See, that last one is the one I like best. No problem getting out there and just running. It’s the hard work that I balk at, so that’s why I’m training with a group led by experienced long distance runners.

This past Saturday we had our first small group long run. This time there were only 3 of us. We are the slowest marathon group in the clinic, but I don’t care. Our run leader, Silvia, has done several Ironman triathlons, and is a regular marathon and ultra trail runner. She goes on 5 hour trail runs for fun. She knows her stuff. As we ran for one hour, we chatted about pace and negative splits, about carrying water and what ‘recovery run’ means. We covered about 10 km, choosing our route as we went. We start these runs at 8 am, but I still think it may get too hot on the longer runs, as we inch closer toward the marathon in October.

This evening we did about 8 km, with 5 long sets of stairs smack dab in the middle. That’s the hard work part. But I didn’t whine, nope, I just trudged up and down with the rest of them. Mind you, I chose to do only 4 repetitions, because my lunch was long used up, and we still needed to run back. But I feel great, and certainly earned my dinner.

This is going to be fun! Heck, it already is! And the 42.2 km? I’ll get there in time.

Carol works for a local coffee roaster and compensates for her excess caffeine (and love of bacon) by running as far and as fast as she can in her free time, when she’s not singing in a choir or knitting a sweater. 

Running Clinic by Victoria Frontrunners

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