{"id":31683,"date":"2020-05-07T14:45:42","date_gmt":"2020-05-07T20:45:42","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=31683"},"modified":"2023-06-23T10:44:46","modified_gmt":"2023-06-23T16:44:46","slug":"bored-turn-to-a-fabulous-exercise-and-start-running","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/bored-turn-to-a-fabulous-exercise-and-start-running\/","title":{"rendered":"Bored? Turn to a fabulous exercise and start running"},"content":{"rendered":"
<\/div>
\"Paying
Running is a fabulous exercise. Follow these tips before you start running. Photo:Getty images.<\/figcaption><\/figure>\n

By now, you\u2019ve probably cleaned out the cupboards, shampooed the rugs and painted the walls. With stay-at-home orders in place and few places to go, more people are turning to an exercise that\u2019s right out their door: running.<\/p>\n

\u201cI\u2019ve seen more folks out running than any other time before,\u201d said Dave Grinnell, a physical therapist and board-certified clinical specialist in orthopedics at UCHealth SportsMed Clinic –\u00a0Steamboat Springs<\/a>, who is also an avid runner. \u201cIt\u2019s affordable, you can do it right from your own house, and you can progress at your own pace.\u201d<\/p>\n

Preventing injuries when you start running is important. Check out Grinnell\u2019s tips below for embracing running \u2014 while keeping your body safe.<\/p>\n

What to know before you start running:<\/h2>\n

<\/h3>\n

Respect the body’s load\u00a0<\/strong><\/h3>\n

When running, your body takes the impact of two to three times your weight with each step forward.<\/p>\n

\u201cYour body is having to take on incredible forces,\u201d Grinnell said. \u201cA 150-pound runner can experience about 375 pounds of load with every single stride.\u201d<\/p>\n

Any issues \u2014 from previous injuries to a lack of flexibility \u2014 can spell trouble. Tight hips can cause too much pressure on the knees, while an old ankle injury can cause pain in your knees and hips.<\/p>\n

A physical therapist can help analyze your gait and determine where you have weaknesses or issues.<\/p>\n

\u201cWe can break the body down joint by joint and show how one little thing with shoulder mechanics, as arbitrary as it may seem, can affect the rest of body when running,\u201d Grinnell said. \u201cThen, we can help you get more mechanically efficient or less injury-prone through small changes, such as driving the elbow further back a little.\u201d<\/p>\n

Break when pain strikes<\/strong><\/h3>\n

If something starts to hurt, take a break. Otherwise, you can quickly make a small injury worse.<\/p>\n

And start any new running routine slowly.<\/p>\n

\u201cTissue tolerance will build with time,\u201d Grinnell said. \u201cGo in small increments. If you can run for 15 minutes, add a couple more minutes the next week. Don\u2019t jump the gun from running minimally to running 10 miles.\u201d<\/p>\n

Gear up well<\/strong><\/h3>\n

Choose quality shoes that work for your style and distance of running. While various types of shoes have come in and out of popularity \u2014 from minimalist shoes to super-padded shoes \u2014 a shoe isn\u2019t a silver bullet to preventing or treating issues.<\/p>\n

\u201cChoose a shoe that\u2019s comfortable,\u201d Grinnell said. \u201cWatch out for asymmetrical wear patterns. If one heel or side wears differently than the other, it\u2019s probably time to reevaluate the shoes you have and try a new pair.\u201d<\/p>\n

Get limber<\/strong><\/h3>\n

Before you hit the trail, take a few minutes to bring your heart rate up by skipping or doing butt kicks<\/a> \u2014 anything to prime your body for increased activity. And don\u2019t forget to cool down at the end of your run by walking to lower your heart rate.<\/p>\n

Stretching isn\u2019t bad \u2014 but it isn\u2019t always necessary.<\/p>\n

\u201cWith static stretching, research is showing there may not be much benefit from it,\u201d Grinnell said. \u201cBut if it feels good to do it, then by all means, stretch.\u201d<\/p>\n

Use the butt muscles<\/strong><\/h3>\n

Many runners are more quad-dominant, which means their quadriceps muscles take on the brunt of their running workout. But the muscles that should be most active when running are your glutes \u2014 aka, the butt muscles.<\/p>\n

\u201cThe quads extend the knee and are more fast-twitch fibers,\u201d Grinnell said. \u201cThe butt or gluteal muscles maintain posture and help propel you forward. Those are slower twitch fibers, so can keep you going longer and keep you upright, too.\u201d<\/p>\n

If you find yourself leaning forward when you\u2019re running, your glutes are probably tired out.<\/p>\n

To build strength, try squats \u2014 especially single leg squats \u2014 as well as bridges. Core work is important, so don\u2019t skip out on planks and side planks.<\/p>\n

Also important: have fun.<\/p>\n

\u201cRunning is a huge stress reliever,\u201d Grinnell said. \u201cA lot of us are going stir-crazy, so it\u2019s a good way to let off some steam while also getting a good cardiovascular workout.\u201d<\/p>\n

This article first appeared in the Steamboat Pilot & Today on May 4, 2020.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

By now, you\u2019ve probably cleaned out the cupboards, shampooed the rugs and painted the walls. With stay-at-home orders in place and few places to go, more people are turning to an exercise that\u2019s right out their door: running. \u201cI\u2019ve seen more folks out running than any other time before,\u201d said Dave Grinnell, a physical therapist […]<\/p>\n","protected":false},"author":2163,"featured_media":31684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9142,9153,271,110,4097,9187,9148,395,9152],"class_list":["post-31683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-active-life","tag-cardio","tag-exercise","tag-physical-therapy","tag-preventive-care","tag-readysetco","tag-running","tag-sports-medicine","tag-switch-up-your-workout"],"acf":[],"yoast_head":"\nBored? 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