THE iKOR BLOG


HOW TO START RUNNING HEALTHY


By Pamela Robichuad, DPT in partnership Koa Fit

April 15, 2020


The gyms have been closed. Your spin classes are not happening. The pools won’t be open for quite some time. So you want to go for a run! But where do you start so you don’t get hurt the first day out?

With my hands-on skills as a physical therapist, dry needling and knowledge of corrective exercises and mobility, I have helped many a friend who went from not running to throwing in a 3 miler. The overnight couch to 5k…. the most common problem? Calf/Achilles issues and painful hips + knees. In these uncertain times, with access to hands-on skills and bodywork limited, I’m here to share a few nuggets of wisdom to help you prepare for your future as a runner.  

The goal here is to give you a few tips on how to prepare your body to absorb the impact of running and help you recover. Running is good for your mind, body, and soul. However, if you are not used to a high impact activity, a little prep goes a long way.

THE BASICS

ANKLE MOBILITY:

Calf Release – 2 min each leg

Shin Release – 2 min each leg

Shin Release – 2 min each leg

Kneeling Ankle Stretch 30 sec x 3 each leg

Calf Stretch (on ½ foam roller, rolled-up yoga mat, towel…anything) 30 sec x 3 each leg

Ankle Strength:

Calf Raise + Eccentric Calf Strength – Should be done off a step for the full range of motion. 10-20x

Hip Mobility :

Hip Openers 3-5x each side

Pelvis + Glute Stability:

Cross Body Core – 10-20x each side

Side Plank – can also be done on knees – 30 sec x 3 each side

Single-Leg Bridge – 10-20x

Monster Walk – 3-5 min            

Lunge with Overhead Reach and Calf Stretch + Activation – 3x each side

Banded Jumps – 15x

The gyms have been closed. Your spin classes are not happening. The pools won’t be open for quite some time. So you want to go for a run! But where do you start so you don’t get hurt the first day out?

With my hands-on skills as a physical therapist, dry needling and knowledge of corrective exercises and mobility, I have helped many a friend who went from not running to throwing in a 3 miler. The overnight couch to 5k…. the most common problem? Calf/Achilles issues and painful hips + knees. In these uncertain times, with access to hands-on skills and bodywork limited, I’m here to share a few nuggets of wisdom to help you prepare for your future as a runner.  

The goal here is to give you a few tips on how to prepare your body to absorb the impact of running and help you recover. Running is good for your mind, body, and soul. However, if you are not used to a high impact activity, a little prep goes a long way.

• 1 min on, 1 min off x 5 and work up to x 10

• 2 min on, 1 min off x 5 and work up to x 10

• 3 min on, 1 min off x 5 and work up to x 10

• 4 min on, 1 min off x 5 and work up to x 10

• 5 min on, 1 min off x 5 and work up to x 10
  …. Continue until you are up to 10 min x 5