Being Fit to Run vs. Running To Get Fit
Being Fit to Run Versus Running to Get Fit
Running is a great workout, no question about it. But I do think we often severely underestimate how important it is to prepare your body to be able to run – well and get the most out of it.
It is great that we are seeing tons of people wanting to run their first 5K, 10K, Half Marathon, etc. Often this comes out of the motivation to have some change in your life . . . and like may other adults who have not had the time in recent months or years – to lose weight or get in better shape. I applaud you for getting out there and doing something to improve your health. But what we often fail to address, is that running well and injury free takes more preparation than just getting off the couch, throwing on your shoes on, and going for a run.
I say this because I’ve been there. Years ago, I needed a positive focus in my life and figured I’d sign up for a half marathon to raise money for charity. Great idea, good cause. In doing so I also signed myself up for IT Band Syndrome. Where did I go wrong? I work in sports medicine . . . this can’t be?!?
Running requires a lot out of your body. Studies have shown that you absorb 2-3 times your body weight with every step you take, and some Achilles Tendinopathy studies have even shown that you can absorb up to 7-10 times your weight in your foot/ankle complex. Outside of just the forces that are managed in your lower legs, that doesn’t even begin to address the single leg dynamic control and stability needed to properly manage each ground contact.
“Every step you take is essentially a dynamic single leg squat. So ask yourself, can you do a single leg squat, can you do 10 of them well, now consider how well you can do them thousands of times during your runs.”
Every step you take is essentially a dynamic single leg squat. So ask yourself, can you do a single leg squat, can you do 10 of them well, now consider how well you can do them thousands of times during your runs. If you are unsure or the answer is no, you are likely under-prepared in the strength department to get your running off to a healthy start. Running requires a significant amount of core stability, hip strength, and single leg strength.
For me, my hips were extremely weak causing me to rely on passive stability from my IT Band. I was underprepared in the strength department and felt it! With some good solid strength work and proper volume progression I was able to turn the tables and get back to running.
As the weather starts to warm up and you are getting motivated to hit the pavement ask yourself am I fit to run yet? If not, tune in next week to hear about some of my favorite strength exercises for runners, and how they can better prepare you to be ready to run – and help improve your performance!
If you are currently battling an injury or are unsure where to start your strength journey. Do not hesitate to contact us today to schedule your FREE Consultation to see how we can help you run well and run pain free!