Movement Practices for Runners

By September 24, 2019Overall Wellness

As the official sponsor of St. Pete Run Fest, Back 2 Normal Physical Therapy is here to help you train, recover, and move optimally as you prepare for November (and for any and all future races). We want you to perform your best through the implementation of movement practices and activities that will make you a better runner! Check out this short list of some key elements to level up your training.

CROSS TRAINING
While great for the heart, running places a lot of impact on the joints, and sometimes your body just needs a break! Cross training is essential to protect your joints, deload from heavy mileage weeks, and train your body and muscles in a novel way. Great cross training options include swimming, anti-gravity treadmill, circuit training, and cycling.

Another great tool is the ElliptiGO. ElliptiGO training combines the best of running, cycling, and the elliptical trainer to deliver low-impact, high-performance training and recovery. Learn more about ElliptiGO here, and see why elite and novice athletes alike are incorporating this fun into their movement practices. 

CORE TRAINING
The importance of having a strong core gets tons of attention in every running magazine and blog, but did you know that common exercises like crunches and Russian twists may not be the best bang-for-your-buck exercise? When you’re running, your core serves as the connection between your limbs and should provide stability for your pelvis. If this stability is lost, your hip, knee, ankle, and foot mechanics can be affected. This can lead to blisters, aches and pains, and even injury.

At Back 2 Normal, we suggest that runners try a practices like Pilates & CoreAlign Training to improve core strength. Pilates is a method of exercise that incorporates intentional, focused and flowing movements, correct spinal and pelvic alignment, all with an emphasis on proper breathing. There are few things that will increase your running performance faster and reduce your injury risk more than having increased core stability and better breathing control.

MINDFULNESS
Training for an event can be tough physically and mentally. If you’re struggling to train after an injury or to keep yourself on track through a tough training schedule, consider adding a mindfulness practice to your training program. Schedule it into your week as if it’s as important as your runs – because it is.

Yoga is one great tool for mindfulness. Yoga is a physical, mental, and life practice designed for long term self-liberation. At Back 2 Normal, our yoga philosophy is centered around self-care, balance, and mindfulness. Our one-on-one, personalized yoga sessions are tailored to your unique needs and goals. Yoga is a great compliment to any fitness program to enhance flexibility, performance, and recovery.

MOBILITY 
Training for a 5k or half marathon puts a strain on your body. This, in addition to the repetitive stresses of  daily living and other emotional, mental, and environmental stressors, can be accumulated in your connective tissue, which surrounds every joint, muscle, nerve, bone, and organ. “Stuck stress” accumulates, causing dehydration in the connective tissue, which interferes with the body’s natural healing process; and starts a domino effect of aches, pain, stiffness, neck and low back pain, digestive problems, and injury. 

In other words, staying mobile is extremely important! When the connective tissue is hydrated and free of “stuck stress,” your body functions more easily. MELT is a breakthrough technique that directly addresses these issues to rehydrate the connective tissue, rebalance the nervous system, and mobilize your connective tissue and joints in preparation for training. Learn more about the MELT Method solution here. 

Let our athletic performance and recovery specialists help you develop the best movement practices to improve your performance, aid recovery, and prevent injury, in line with your unique goals and activities. We offer a wellness-focused & supportive environment that can help you achieve your goals. Be sure to check our social media and blog updates for regular wellness inspiration, information, offers and support.

The Back 2 Normal blog is an educational resource written by Back 2 Normal employees and professional associates. Back 2 Normal bloggers are professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.