Competitor_-_October_2016.pdf

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competitor

OCTOBER 2016

3 New High-End

Running Watches

Page 23

Bright at Night:

Gear for the Dark

Page 24

PLUS:

- FUN EXERCISES

TO IMPROVE YOUR

SPEED & STRENGTH

- THE DIRT ON

10 NEW TRAIL

RUNNING SHOES

RUNNING TO

OVERCOME

- POP STAR JAX TACKLES

CANCER—AND THE NEW

YORK CITY MARATHON

A WHO’S-WHO OF

RUNNING CELEBS

Click here:

Read how

running

changed four

runner’s lives.

- 5 TIPS FOR YOUR

NEXT RACE

- CHICAGO VS. NYC:

WHICH ONE RULES?

Click here: See

a video about

a running

store with 20

beer taps!

BEER +

RUNNING

How runners,

beer & breweries

intersect

Staying Healthy Throughout

FALL RACING SEASON

Catherine Duke

PT, DPT

Staff Therapist | Therapeutic Associates Physical Therapy – State Street

Autumn is pretty ideal for running, so most

runners plan their goal race in the fall. Runners

should be close to their peak fitness after training

all summer, but fall is when we typically see more

injuries.

As the summer ends and we get back to busier

schedules, it is harder to fit in all those miles, let

alone the extras to recover and prevent injuries.

There are three critical activities runners should

perform: dynamic warm ups, foam rolling, and

core strengthening.

Lack of mobility is a common cause of running

injuries. A dynamic warm up engages large muscle

groups through a range of motion, preparing them

for running. Examples include walking lunges,

skips, high knees, and butt kickers.

Foam rolling is a great way to “unlock” tension

areas, promote blood flow to muscles, and

elongate tissues. Runners can roll before or

after running or any time of day. Runners may

find it easier to stick to a 5-10 minute routine

if they think of it as “pre-hab”—a way to prepare

your body for the next workout. Try targeting

quads, hamstrings, IT bands, and calves. Consult

your physical therapist or visit our website at

www.therapeuticassociates.com/FoamRoller

for additional foam roller information.

Finally, making time for core strengthening is

essential. A stable core provides the base for

our arms and legs, helps us maintain an upright

posture, enhances stability for our hips and pelvis,

and provides our source of power uphill.

If you have any questions, have pain

preventing you from enjoying your running,

or are interested in more personal and

specific programs, you can find your local

Therapeutic Associates Physical Therapist at:

www.therapeuticassociates.com/locations.

EXERCISE 1

SIDE PLANK LEG LIFT

Lay on side with bottom leg bent and top leg straight.

Tighten abdominals, lift hips off floor, and raise top leg until level

with your hip.

Repeat 10 times.

Perform 3 sets each side.

EXERCISE 2

BRIDGE MARCH

Lay on back with knees bent and feet flat on the ground. Tighten

abdominals and lift hips off floor.

Keeping hips level, lift one leg off ground and slowly lower.

Alternate legs, repeat 10 times.

Perform 3 sets.

EXERCISE 3

BIRD DOGS

Begin on all fours and straighten your arm and opposite leg at the same

time.

Hold briefly, then return to starting position and repeat 10 times.

Perform 3 sets each side.

For more resources on injury prevention and performance enhancement, visit us online:

Competitor_-_October_2016.pdf

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