Five Key Run Tips BEFORE You Start Training

runFive Run Tips You Need to Know BEFORE You Start Training

Whether you are just beginning to run or you are a veteran marathoner, proper training techniques are essential to your running success. Here are five run tips before you start your training program:

  1. Footwear:  A key ingredient to running success and injury prevention is is the right pair of shoes.   I recommend buying your shoes from an establishment that deals with runners specifically.  There are several reputable retailers in the Metairie and New Orleans area that can help you find the shoes best designed to accommodate your individual needs.
  1. Have a plan: Everyone has  heard of the “terrible twos”.  In the running world it is the terrible “toos”, referring to too much, too soon, and too often. If you have an established plan for your run/ workout you are less likely to fall victim to the “terrible toos”.  Fortunately, you have a great coach in Chaz Caiado and a proven NOTC running program that we feel will be specific, efficient and effective in helping you achieve your goals.
  2. Warm-up: Before beginning any exercise activity proper warm up is imperative.  I recommend a dynamic warm-up when preparing for your run.  Here is your dynamic warm-up.
  1. Cool Down: Cooling down and stretching after your run is as important as your warm-up.  So be sure not to skimp on this.  It is at this point where you are going to benefit more from the static stretching.  Stay tuned for our next post which will include the Cool Down video.
  1. Listen to your body: It is so exciting when you start to get the hang of the running thing that often you don’t want to stop.  Don’t ignore the signs. Pain that you feel during activity and pain that lingers after you have stopped that activity are indications that you may be in the beginning stages of injury. If this happens do the following:
    • Give your body a break. Take a couple days off to rest. Then try to return to running. If the pain is gone, gradually resume your prior running schedule.
    • If not, contact us! That is what we are here for. To give you the advice you need to keep you on the road and on your way to race day.

That should be enough to get you started!  Good luck!

Running Series: Final Trivia Contest

Running Series: Final Trivia Contest – Questions Released!       

trivia contestThe Baudry Therapy Center/BRIO Running Series is now complete and it’s time for our final Trivia Contest.  But first, let’s meet our last Trivia Winner – Aimee Effler!  Congratulations Aimee on your BRIO swag and your complimentary entry to the Ole Man River race!

As a reminder, here are the contest details:

THE PRIZE: One (1) lucky winner will receive a free entry for the Ole Man River 5K (thanks to our partner New Orleans Track Club) and cool BRIO swag!  BTC/BRIO will make a random draw from all eligible entries received. To be declared a winner the selected entrants must successfully answer all three trivia questions. The Contest winners will be selected on Tuesday, December 9.

HOW TO ENTER: Participants must email the correct answers to the 3 trivia questions to    [email protected]   Only one (1) entry per person.  All entries must be received no later than the Contest Closing Date and closing time indicated.

CONTEST DATE & TIME: The trivia contest will close at 5 P.M. CST on Tuesday, December 9.

 

LET THE TRIVIA BEGIN:

  1. When performing soft tissue work, you should:
    1. Give each muscle group special attention.
    2. Work each muscle group until you feel like you are getting improved blood flow to the area.
    3. Work the tissues until you achieve increased irritation.
    4. Both a and b.
  2. True or False: You should avoid consuming carbohydrates before and after a run to improve your overall performance.
  3. Any strength program for better running would be incomplete without addressing abdominal muscles. Name three exercises you can perform to improve core strength.

We hope that you found the information provided over the last several months to be valuable for your run training.  As physical therapists, our goal is to treat people, not problems! Education with an emphasis on prevention is an integral part of therapy at Baudry.

If you missed any of the Running Series articles, you can click on the below links:

PART THREE

Runners Nutrition Tips: Pre & Post Exercise

Running Series: A Runner’s Core

Running Series: Soft Tissue Work for the Hip

Runner’s Dynamic Warm Up

PART TWO

Running Series: Strengthening the Hip, Part 1

Running Series: Strengthening the Hip, Part 2

Running Series: Strengthening the Hip, Part 3

Running Series: Stretches for the Hip

PART ONE

Running Series: The Runner’s Foot

Running Series: Calf Flexibility

Running Series: Soft Tissue Mobility for the Foot

 

WHAT’S NEXT

While the Running Series may be over, BTC/BRIO has a new series that will be starting soon! The promise of a new year and a new beginning is just around the corner. Many of us will be making our New Years’ resolutions and goals.  We want to help you celebrate your 2014 successes and build upon the momentum you’ve achieved to tackle new goals in 2015! Stay tuned for our next series on Finding Your Inner BRIO in 2015!