Going for a run? Five tips for safe, effective running this fall

Normally around this time of year, runners are gearing up for marathons and cross-country sporting events.

COVID-19, however, is prompting the cancellation or delay of many such events and may have runners rethinking their goals for the fall season. Some races are going virtual, leaving participants to train and compete on their own.

“This season is going to be different,” says Grace “Annie” Neurohr, DPT, OCS, CMTPT, a physical therapist and running and bio-motion specialist for the Rubin Institute for Advanced Orthopedics running program at Sinai Hospital of Baltimore. “You may have set big goals to run your first 5K or qualify for your first marathon. These races may not meet your expectations, or they may not be in the cards at all this season.”

But even if you won’t be taking part in a running competition, running, among many other benefits, can be a great de-stressor, in these challenging times especially.

“Don’t take the competition side too seriously. Use this time to focus on getting better, faster and healthier,” Neurohr says.

If you continue to train or are gearing up for virtual races, or if you’re a new runner, LifeBridge Health offers these tips:

Get a running assessment

Whether you are a new runner or an experienced runner looking to ramp up your mileage, a running assessment can help you to avoid injuries and optimize your efficiency.

Running specialists at LifeBridge Health can conduct advanced video-gait and motion sensor analyses of your form. “These can provide insight into asymmetries, poor landing control and biomechanical faults that could predispose you to an overuse injury,” Neurohr says.

Do the accessory work

Manage your muscle soreness (foam rolling is good for this) consistently. Also, focus on improving your leg strength via weight training, and think about integrating different exercises such as yoga, cycling or swimming into your fitness routine. “Not only will this will improve your performance, but it can also make a huge difference in injury rate reduction,” Neurohr says.

Mix it up

It’s best to do a variety of runs during the week, Neurohr says.

“I typically recommend three to four runs a week, one speed or track interval workout, one long and slow run, and one shorter tempo or quicker paced run,” she says. “You can throw in another mid-distanced, relaxed-paced run as needed. The variety will stress your cardiovascular system in a few different ways and keep you from getting bored.”

Keep your running/training groups small

There is still a pandemic going on, so it’s important to continue limiting your contact with others.

If you prefer not to run alone, go running only with those you see or interact with regularly.

“If you’re running in a small group, wear a mask. Be respectful of others on the road by maintaining six feet of distance. Avoid spitting and allow for plenty of space when passing,” Neurohr says. “The safest way to run is still solo or with your furry sidekick on a quieter route with less foot traffic.”

Stick to outdoor running

Don’t run if you’re feeling sick. Also, try to avoid indoor running at the gym.

“Viruses like COVID-19 and the flu are much more transmissible indoors, especially in an environment where others are breathing heavy, grunting, or talking loudly, so staying outside the gym is your best bet for staying safe while training,” Neurohr says.

If you want to schedule a running assessment or learn more about the RIAO running clinic, call Annie at 410-601-4353 or email her at [email protected]. You can also follow her on Instagram at pace_doctor for more running rehab tips.