Running Programs

With spring officially here, many people are opting to run for exercise. Some have established mileage because they’ve been running consistently year-round, others have “quarantine fever” and are opting to start running because it’s free and easy. To keep yourself healthy this season, here are some tips:

1.     Avoid sudden increases in training intensity. Not giving your body time to adjust to new demands in a progressive manner is a main cause of overuse injuries, which can then prevent you from running at all.

2.     Establish “Foundational Strength” to help prevent injuries. Running may be your favorite exercise, but it’s not the only exercise that is good for you. Here is a group of strength training exercises that you can do at home to help prevent injury:

• Bridging

• Single Leg RDL’s ⠀

• Standing Swiss ball press​ ⠀

• Rotisserie Planks (Plank on your stomach, on your side, on your back and on your other side – Work up to 1 min of each with no rest between)⠀

• Clamshells⠀

3.     Listen to your body. If you are feeling symptoms, modify your routine or build in extra rest days.⠀

Call or email AST&F to schedule a consult to make sure you are doing your routine exercises correctly and with the right dosage for you. We offer in-person and virtual appointments and can assess your running form (virtually even!). We'd love to hear from you!