I am really pleased to bring you a guest blog post from Stephanie
Davies, who is the owner and creator of the blog I RUN California. Stephanie is a 46 year old mother of three
teenagers who lives in the Bay Area. She has been running for 29 years
and is an Ambassador for The SF Marathon, The Berkeley Half Marathon and the
Mermaid Series. Stephanie is an ambassador/taste agent for Skratchlabs
and recently became a certified RRCA coach.
Stephanie is heavily involved with her local running community and
continuously strives to learn more about the sport that she loves so much. She is also the creator of a women’s only
running group in the Bay Area named, We RUN the Bay. Here is her blog post.
How does one begin the sport of running? Simple - one
just runs. Or is it that simple? It gets a little tricky when one
thinks about duration, intensity, distance, managing life, managing career, and
worse, managing injury.
Running has taken off in our country within the last few
years. A sport that was primarily for the male elite pre-Title IX, is now
encompassing all age groups, all body shapes, and the field is full of mostly
women. We now have couch to 5k, couch to ultra, every distance in between
5k and 100mile runs, mud runs, get zapped while you run-runs, paint in your
face runs, jump from an airplane runs (I am being facetious - you
watch…it will happen) and any form of marketing, albeit brilliant, to get the
average, non-elite to do what? Run!
Where does one begin? There are millions of cookie
cutter training programs out there that are tried and true. I know
because I have used them for 4 of my 13 marathons. After some education and
realization that I can cater these plans to fit my life, I learned how to build
my own plans. That may not be possible for everyone and ultimately, a certified
running coach is what a runner needs to make the proper decisions on when, how
much, at what effort, and for how long. You need gentle guidance from a
coach who understands that your training plan should fit your life, not your
life to your training plan. You work in harmony to achieve the desired
goal or get as close to it as possible. Life sends curveballs. We
never know what variables may face us on race day, but we trust our training
and cross that finish line like we won the whole race even if we come in last.
What do we do if we get injured while on our journey?
Injuries occur for many reasons. Improper shoes would be the first
reason. I highly advocate getting a proper gait analysis done. A
store that specializes in running should have a trained professional in gait
analysis. I am not talking about stores that make you run on a treadmill
and then try and sell you inserts, lifts, special laces and gadgets. I am
talking about someone who will watch you run from behind, from the front, and
across their line of vision. This person will video you (or should video
you) so that they can watch your movements to determine not only what shoe may
be best for you, but perhaps also make suggestions on your form. Running
form is key to keeping you healthy as a runner. Improper form leads to
expended energy, the wrong muscle groups working to do the job of the bigger
muscles, and inevitably, injury.
Injury can also occur when doing too much too soon.
Speed and Distance added at the same time is never a good combination -
especially if you are a novice. Choose one or the other, but never both
at the same time. Recognize that it takes the body 2-3 weeks to adjust to
a new stress. Build a strong base before adding a new stress. For
many novice runners, the base will be beginning at a walk/run method, gradually
decreasing the walk time (new stress) until one is able to introduce a full run
(new stress). The same applies to experienced runners. Making sure
that your base mileage is strong before adding more (remember the 10% rule -
add no more than 10% of your weekly mileage) mileage. Adding tempo and
interval runs at an effort slowly building to an hour will be beneficial to
your success.
Learn to recognize the difference between muscle soreness
and injury. An injury does not go away and at times will get worse when
you are running. If you feel this - STOP! There is no need to be a
hero or a martyr and run through the pain. You are only doing further
damage. No, the internet is NOT your friend. You may have symptoms
of Plantar Fasciitis, but how do you not know it could be a stress fracture of
your calcaneus? A very wise man once told me, “Unless you are a
doctor, you are not a doctor." Find an Orthopedic who is runner
friendly and make that doctor a part of your tool box. Along with an
Orthopedic, find someone who specializes in Active Release Technique (A.R.T.)
to help with the scar tissue build up and release of the fascia that can hang
up your running shoes. Find specialists that will keep you in top
condition. You are only as strong as your support system. It pays
to have those in your corner who have the same beliefs and share the same
passion for running that you do.
Most of all, have fun. Running should not hurt.
When it does, you may need a break. The question remains, are you
mentally strong enough to recognize that you need that break?
Please take
a second to visit and like the I RUN California’s Facebook page.
This is both funny and informative, thanks for sharing your expertise, knowledge and experience. I have heard of A.R.T. before definitely something to look into. I agree, the internet though very helpful and easy to access does not take place of a running expert that will help your through your injury and help you avoid it in the future! Cheers and happy running.
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