Running Archives

Miles of Trails and Trails of Miles

Post author:admin
Post published:June 18, 2021
Post category:Baltimore Exercises Running Sports

The Number 1 Reason for Running Injuries One of the biggest reasons that many runners get injured is that they increase their mileage (or volume of training) too quickly. Running is hard on the body, and it takes your body time to adapt. So, how do you know how much you should run, and how quickly you can increase your volume? How to Avoid Running Injury If you are just starting to run or are coming back to running, the key is to start slowly. Pick a pace that…

Functional Training For Sport

Post author:admin
Post published:June 11, 2021
Post category:Exercises Physical Therapy Running Sports Strength Training

What is the Difference Between Sport-Specific Training, Strength & Conditioning, and Functional Training? There has been a constant struggle in the sports world to truly define sport-specific training versus the term functional training. Bottom line, sport-specific training happens on a court/field. Strength and conditioning is meant to serve the purpose for that specific sport. Functional training is used in regard to general sports training, where we look at the commonalities of sport and similar movement patterns and train them. What Does Functional Training Include? Below are things to think…

To Stretch or Not to Stretch?

Post author:admin
Post published:May 28, 2021
Post category:Baltimore Physical Therapy Recovery Running

I have had numerous runners over the years come into the clinic and tell me they have pain. They will then look down at their feet and admit “I don’t stretch though, so I guess it’s my own fault.” The perception that stretching is an important feature in injury prevention and recovery is pretty pervasive, but is it accurate? Should I Stretch Prior to Running? First, we can look at pre-exercise stretching. It appears that following a sustained static stretch, a muscle has decreased ability to generate power. Which…

How to Start Trail Running

Post author:admin
Post published:March 31, 2021
Post category:Physical Therapy Running

As the winter starts to taper off and the ground begins to thaw, it’s a great time to get off the treadmill and start running outdoors again. One of the best places to do this is on your local trails due to the increased challenge of navigating uneven and unstable surfaces, as well as responding to natural changes in elevation. Both of these qualities can sometimes be missed in traditional flat road or treadmill running. However, if you are not familiar with trail running or just getting started, this guide…

Running and Mental Health

Post author:admin
Post published:March 16, 2021
Post category:Baltimore Physical Therapy Running Sports

When most people think of running, they see it as a form of activity that improves their physical health. Running can be seen as a way to lose weight, get stronger and overall improve their physical well-being. However, running has been proven to significantly improve one's mental well-being also. Studies have shown that running can be as effective as antidepressants when treating mild to moderate anxiety and depression(1). The Runner's High Have you ever heard someone refer to running as their “drug”? It is because there is a chemical…

Nutrition, Fuel, & Recovery: General rules from a DPT

Post author:admin
Post published:February 9, 2021
Post category:Baltimore Nutrition Physical Therapy Recovery Running

The definition of nutrition is the process of providing or obtaining the food necessary for health and growth. “What you eat, is what you are” has a lot of truth to it. And since health and growth have different meanings for each individual, nutrition is not exactly a cookie cutter approach. There are some general suggestions that can be made to help you get the most out of your training. Refuel, Recover, Repeat Post-workout nutrition exists to Refuel our body Reduce soreness Preserve muscle mass and growth Boost the immune…

Under Armour’s Best Shoes for Your Next Run!

Post author:admin
Post published:November 27, 2020
Post category:Baltimore Physical Therapy Running Shopping

Whether you're shopping for yourself or someone else, you shouldn't pass up Under Armour's Black Friday Deals! Under Armour has set itself apart from its competitors in team sports gear. Their running shoe line has expanded and has added Bluetooth connectivity to pair with Map My Run to enhance your training. In addition, their shoes vary in weight and support structure to fit a wide range of athletes. With all that variation, it can be hard to pick out the perfect pair. To make your shopping easier, our Doctors of…

Mix Up Your Running Routine for Optimal Performance

Post author:admin
Post published:December 4, 2019
Post category:Physical Therapy Running Sports

As a former collegiate middle distance sprinter (400m), turned long distance runner (currently running 10Ks, 10-milers, and half-marathons), I know that sometimes it can feel like you are doing the same mundane routine over and over again. But being stuck in a running rut doesn’t have to be looked at as a negative thing. This training lull can be a motivator to try new things and can take you to another level as a runner. Here are some tips to provide new challenges to optimize your running performance... Cross Training…

Top 5 Reasons Why Runners See a Physical Therapist

Post author:admin
Post published:July 16, 2019
Post category:Physical Therapy Running

As a physical therapist whose patient base includes about 75% running athletes, I commonly see training patterns that lead to injury. Most of the time, these running injuries are self-inflicted due to a person’s desire to reach new goals, try new gear, or change their form based on advice from a magazine or YouTube. Here are the top five reasons why runners get injured and have to see a physical therapist, and my recommendations to avoid injury: Sporadic mileage without clear planning or goals. Running injury prevention doesn’t have…

3 Common Mistakes Runners Make When Choosing Footwear

Post author:admin
Post published:June 26, 2019
Post category:Physical Therapy Running

It might be tempting to lace up whatever sneakers you have on hand, head outside, and start your run. But training in any old pair of shoes is never a good idea. In fact, running in the wrong shoes can be painful, or even cause injury. Your shoes absorb a lot of shock with every stride, and without the right shoe to absorb that shock, your run can take a toll on your body. Here are three common mistakes runners make when it comes to choosing and maintaining their footwear,…