Return To Racing – Preventing Injury In 2021 (Part 4)
Obstacles to Training
Guest Blogger: Miriam Salloum (PT OCS COMT) // The Runner’s Mechanic
Now that we’ve got you organized, stretched out, and the proper shoes picked out; now it’s time to talk about some obstacles in training
Break Up The Sitting
Many jobs and study programs have moved to a remote situation where adults and young people are sitting more. This can be a tremendous strain on a runner’s body with sustained time in this position. SITTING FOR AN ENTIRE WORK DAY CAN NEGATE THE FULL BENEFITS OF A HIGH INTENSITY WORK OUT. It is helpful to set reminders to break up sitting every 30-60 minutes. This can be short periods (3 minutes in one study was found effective) of moving in place or walking. Air squats, heel raises (going up on toes), desk push ups, driveway or stair jogs..this is also important for kids with online school.
Check Your Daily Water Intake (Especially If Working In Masks)
This seems simple, but during a busy day and especially if you are wearing masks more often, getting the proper hydration during your training can fall extremely short on a daily basis. This can cause increased heart rate and fatigue, and in warmer temperatures can cause more serious issues.
Throw a sticky note on your desk to remind you.
The Mayo Clinic recommends:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
In short, these are the simple principles I want every runner to take to heart:
If you are running any distance, YOU ARE AN ATHLETE! YOU DESERVE TO TAKE YOUR TRAINING SERIOUSLY. Injury can occur at any level and every runner deserves to embrace the same mindset of putting their health first!
THE COVID-19 PANDEMIC HAS STRESSED YOU IN SOME WAY– until we are well past this as a society take special care to be KIND to yourself with sleep, nutrition, work and social relationships, and attention to self care! This stress is a major FACTOR IN YOUR TRAINING. If you have a hard day you should take your training down a little until you feel emotionally better.
About the Author
Miriam Salloum is owner and director of The Runner’s Mechanic Physical Therapy Clinic and has practiced orthopedic and sports physical therapy since 2000 while residing in Asheville, NC. She specializes in the treatment of running injuries with a background in foot and ankle rehabilitation, foot orthoses fabrication, taping techniques, spine and lumbopelvic neuromuscular reeducation, spinal manipulation, and the biomechanical analysis of running gait. Miriam also specializes in dry needling techniques, also known as Intramuscular Manual Therapy (IMT), to reduce pain and restore normalized function of the neuromuscular system appropriate for most patient populations. In 2016 Miriam became the physical therapist for the Olympic Training Site under the Center for Excellence for Sports Science in Johnson City where she rehabilitated Olympic athletes in bobsled and track and field sports.
She has been a national presenter for North American Seminars for the past 4 years which allows her to educate health professionals in the most recent techniques for treatment of running related injuries. She models her approach to runners’ rehabilitation after the Speed Clinic & Center for Endurance
About Glory Hound Events
Glory Hound Events was started in 2006, initially managing the historic Bele Chere 5K. Shortly after that first year the Lake Logan Triathlon was introduced and eventually became a part of the Lake Logan Multisport Festival. Glory Hound Events is now the largest endurance event management company in the Western North Carolina region, producing an average of eighteen events annually. In addition to producing its own events and those for a variety of clients, Glory Hound Events offers consulting services for events outside of Western North Carolina looking to take theirs to the next level.