Staying Warm

"Your body is capable of much more than your mind lets you think it is."
- Jeff Benoit MSPT, OCS

It is that time of year when the days are shorter and the air is colder.  These conditions may not be the ideal situation for a new or a veteran runner.  Good news is with the proper preparation and planning you can ward off those winter blues and stay outdoors this season.  Many may even find that they are able to run longer and faster because of the decreased heat and humidity we find in the summer months.

Here are a few tips to keep yourself warm:

1)  Start warm to stay warm.
When running in cold weather it is always a better idea to start with a little more clothing than you may think need once you are warmed up.  It is easier to start warm and stay warm than to get cold and try to warm up.    I know the idea of carrying extra clothing while running may not be appealing, but you could always run close to your starting point.  This way as you warm up drop extra layers back at your house, car, friend's place, etc.

2)  Head, Feet, and Hands
30% of your body heat can be lost through your hands and feet.  Gloves and warm socks are a must as the temperatures continue to drop.  The scalp is also an area of the body where a great deal of heat can be lost. The head can account for 7% of heat loss so a winter cap or running beanie is another useful article.  Again gloves and hats are easy to shed if you get warm.  Start warm, stay warm.

3)  Stay visible

Rhode Runner Sports

As the daylight hours get less and less it is important to wear reflective gear that will keep you visible to motorists, cyclists, other runners, and anything else that may be out there in the evening hours.  A reflective vest, gloves, or shirt is helpful.  If running in poorly lit areas or trails I always recommend a head lamp and flashing light as well.

Don't let the winter stop you from enjoying the outdoors.  Follow these tips to stay safe and warm these upcoming months.  For a great gear selection for the winter months check out:

Cheers,

Brian

Myth vs. Fact

 

Running is becoming one of the most popular form of cardiovascular exercise.  It is estimated that 26.5 million people in the US have run for exercise in the past 50 days.  Its’ popularity is growing due to increased exposure through the media and the simplicity of the exercise.  If you have a pair of sneakers you can just lace them up and hit the road.

As running gains popularity so does the amount of misconceptions.  As physical therapists we frequently get asked to help provide guidance for runners and clarify the truths about running.  In this article we will debunk the common “running myths”.

Myth:  “You need a certain body type to run.”

Fact:  Regardless of your shape or size you can become a runner.  Runners are not all born that way.  Many develop that typical body type through running.  If you are thinking about start a running program, I encourage people to start with a mix of walking and running.  Begin with a walking program and mix in a little bit of light jogging.  The key is to go out and just try some jogging, it maybe a few steps, a few minutes, or a few miles.  Just like learning any new activity it takes practice, so start slow, and increase your jogging time gradually.

Follow these guidelines 3-4 days/week for a total of 30 minutes:
 Week   1. 1 minute running : 5 minutes walking

 Week   2. 2 minutes running : 4 minutes walking

 Week   3. 3 minutes running : 3 minutes walking

 Week   4. 4 minutes running : 2 minutes walking

 Week   5. 5 minutes running : 2 minutes walking

 Week   6. 7 minutes running : 3 minutes walking
 Week   7. 8 minutes running : 2 minutes walking
 Week   8. 9 minutes running : 1 minute walking 

Myth:  “You should always stretch before you run.”

Fact:  Before running or walking you should participate in a proper warm-up.  Adam Ware, a Kinesiologist and Certified Strength and Conditioning Specialist, recommends that people participate in a more active and dynamic warm-up prior to exercising, rather than a static stretch (a stretch held for a prolonged time).  “While static stretching can be effective after running, the prolonged stretch position can decrease the amount of force a muscle fiber can generate.  Studies have shown you can lose up to 6% of your muscle’s contraction force after static stretching. This could leave the runner at a disadvantage and increased risk for injury.  Dynamic stretches allow you to get an effective stretch and increased blood flow to large muscle groups.  This adequately prepares the muscle for activity and decreases risk of injury.”

Myth:  “Running is bad for your knees.”

Fact:  This is probably one of the most common myths we hear as therapists.  There is no evidence that shows running is bad for your knees, in fact when done correctly running is an effective way to prevent long term knee problems.  Bob Doherty, an Athletic Trainer and Physical Therapy Assistant, says “running can help you build strength in your leg muscles.  These are same muscles that provide a support system to minimize compression in your hips, knees, and ankles.  Running is also a great way to keep one’s weight down which will decrease the risk of developing osteoarthritis. Running helps build a solid framework of strength and flexibility and will help keep your joints healthy throughout the years.”

Myth:  “I heard running barefoot will help me avoid injury and be a better runner”

Fact:  The idea behind “barefoot running” is to improve a runner’s efficiency and minimize the impact on your joints.  I tell runners that barefoot running is not necessarily the answer to becoming a more efficient and effective runner.  It is very much a learn by fire approach, there are other ways to learn that fire is hot without touching it.  Just like there are other ways to become a better runner and avoid injury other than tossing your sneakers to the side.  Becoming a better runner starts with improving your technique.  By improving your technique you can minimize the amount of compression through your joints and the amount of energy expended while running.

Try these 6 simple steps when running:

1)     Lean slightly forward while keeping your back straight (imagine yourself on a tricycle and leaning forward to stay moving forward).

2)      Drive your knee towards and opposite elbow forward imagine stepping over speed bump.

3)      Your knee should remain slightly bent and your heel should stay not extend in front of your knee.

4)      Use your hip to propel leg forward

5)      Strike the ground so that you hit with your forefoot instead of your heel

6)      Once the heel hits the ground begin the cycle over with the opposite leg

Myth: “If I run I do not need to do any strength training.”

Fact:  Strength training is critical for runners.  It is important to maintain a proper balance and symmetry in order to avoid injury.  Running will make your muscles stronger but will continue to strengthening the same muscle groups.  Runners need to have a strong core and upper body as well to reduce injury risk and help the body meet the demands of increasing time and distance.

Myth:  “It is not for kids to run.”

Fact:  Running is a safe and effective way for children to exercise.  Kevin Silvia a Certified Youth Fitness Instructor, Strength and Conditioning Specialist, Physical Therapy Assistant and Director of the Performance Speed School, states “encouraging children to run with their friends and family is a great weight to promote activity and weight loss.  In a society where childhood obesity affects around 17% or 12.5 million children in this country activity is critical.  Running is easy, cheap, and safe way for children to stay fit.  There is also an opportunity to run as a family.  I encourage parents to keep their kids active, find a local 5K to run in, find a local trail, or create family mileage goals.”

Food for Thought

"So long as you have food in your mouth, you have solved all your questions for the time being"

- Frank Kafka

This past weekend I had the pleasure of running the Reach the Beach NH Relay with 5 other runners sponsored by Performance Physical Therapy.  Our team of six covered over 200 miles from Cannon Mt., NH to Hampton Beach, NH in about 27 hours.  I mention this because it really posed a challenge to balance the number of calories taken in with the number of calories burned (around 5000 calories each).  Our team managed to maintain our nutritional needs by eating PB and J's, bananas, almond butter, popcorn, hummus, pesto, apples, chocolate milk, the occasional Skittle, carrots, etc.  Maybe our teams food selection was not ideal for all runners, but here are a 10 foods runners should have in their shopping carts.

1)  Whole Grain Bread

Whole grain bread is a great way to get your daily carbs.  It is recommended that runners get 3-6 oz. of whole grain each day.

2)  Almonds

Almonds provide antioxidants, particularly vitamin E.  They also can help reduce your LDL cholesterol levels ("bad cholesterol").

3) Bananas

Bananas contain potassium which helps to regulate one's blood pressure.

4) Low Fat Yogurt

Yogurt is high in protein to assist with muscle building and calcium to assist with bone building.

5) Salmon

Salmon contains omega-3 fats which help with heart health.

6)  Black Beans

Black Beans have it all.  They are a great source of protein, fiber, and anti-oxidants.

7) Leafy Greens

Leafy greens are a great alternative to traditional iceberg lettuce.  Mixed greens contain phytonutrients which have been shown to help ward off cancer and Alzheimer's Disease.

8) Tomatoes

Tomatoes contain lycopene an antioxidant shown to lower cancer rates.

9) Whole Grain Pasta

Whole Grain Pasta is an easily digestible carb that can help you both store up glycogen pre-run and restore glycogen post-run.

10)  Dark Chocolate

Dark chocolate has been shown to contain flavonols which is an antioxidant shown to improve heart health.

Cheers,

Brian

Are You Stable? #13

"True stability results when presumed order and presumed disorder are balanced.  A truly stable system expects the unexpected, is prepared to be disrupted, waits to be transformed."
-Tom Robbins

In today's world of infomercials and daily SPAM e-mails, it seems the only constant in the exercise world is change.  The good news is there is one common theme among all the old and new exercise information we receive.  That common theme is that quality matters.  Meaning that the way we perform an exercise needs to be precise and controlled in order to make the exercise safe and effective.

That control comes from balance in our "core".  When referring to an individual's "core" we are frequently referring to a combination of their back, abdomen, and obliques.  If you want a healthy spine, if you want to have better posture, if you want to be a better athlete you need to have a strong and balanced core.

We can debate endlessly about the different ideas of how to train it.  However, there are two very common themes when discussing the core.

1)  Proper Muscle Balance is Necessary

 http://au.lifestyle.yahoo.com/banzai 

      It is critical to maintain a proper balance between the anterior, posterior, right lateral, and left lateral musculature.  All the muscle forces must be working to counterbalance each other in order keep the trunk stable.  The more stable the trunk is the more effectively and efficiently the extremities can function.

2)  Quality Matters
      When performing trunk stability exercises, attention to detail is crucial.  Focus on technique and form.  If you feel like you are losing the proper form that repetition is over.



For some basic exercises for the core checkout:
http://www.performanceptri.com/_fileCabinet/coretennis.pdf

For some more advanced exercises for the core checkout::
http://www.ericcressey.com/core-stability-exercises-strength-and-conditioning-programs-1

If you want to be a better runner, a better athlete, or have a healthier spine start training your core!

Cheers,
Brian

How to Recover #12

"As distance runners, we live in a constant cycle of destruction and adaptation"

- Julia Lucas

Properly recovering from a run can be just as important as properly preparing for a run.  In previous posts we have focused a great deal on preparing for a run and staying fit to keep running.  An important component of running is recovery.  Today we will discuss how to help your body recover from a run.

1) Recover Before You Finish

Start planning your next activity before you finish the one you are doing.  Your cool down she be completed during your run meaning your runs should start slow and increase in activity.  Towards the tail end you should be slowing down your pace and decreasing effort level.  This allows your heart rate to begin to drop and muscle to start to replenish.

2) Refill the Tank

Once you finish your run the next 30 minutes is the time to replenish your nutrients.  It is critical for muscle recovery to replace lost nutrients.  Your body can drain its glycogen supplies during a run.  Therefore, it is important to replenish your carbohydrates and proteins.  The general rule of thumb is 3 grams of carbs to 1 gram of protein.  This can ratio typically be found in an energy bar (Cliff Bar, Power Bar, etc.).  If solid food is not your thing after a run try some chocolate milk.

3)  Rehydrate!

Drink plenty of water.  Plain and simple.

The Role of Hydration

4)  Roll It Out

Massage can reduce muscle soreness be 30%.  Check out this link to learn some massage techniques using a foam roll:

Foam Roller Workout

For general health information check our Performance Physical Therapy's Patient Education Center:

Patient Center

Cheers,

Brian

Stay Cool #11

“You only ever grow as a human being if you’re outside your comfort zone.” 

-Percy Cerutty

Exercising in the heat is always a challenge.  Here are a few tips to remember this summer while exercising in the heat.

1)  Drink fluids (obviously).  Have a hydration plan in place before starting.  It is recommended that you drink 8 ounces of cold water prior to your workout. Continue to drink 4 ounces of fluids every 15 minutes of exercising.  Make sure to take in 8-16 ounces of fluid immediately after running.  The American College of Sports Medicine recommends drinking 14-27 ounces of fluid for every hour of exercise.  The higher end being for more intense exercises.

www.runningzen.com

2)  Run during the coolest time of the day.  Try to run early in the morning or later in the day.  Find a street or trail that provides a good amount of shade.

3)  Wear light weight clothes that help evaporate sweat.  The body cools itself by producing sweat and then using the body's heat to evaporate the sweat.

4)  Run slower than you would in colder weather.  Running coach Jeff Galloway reports that for every 5 degrees in temperature above 60 degrees your pace can be slowed 20-30 seconds.

5)  Acclimatize.  Make sure that your body has at least 2 weeks to adjust to a warmer climate.

Stay safe this summer by following these simple rules and listening to your body.

Cheers,
Brian

Running the Right Way #10

"Quality is not an act it is a habit"

- Aristotle

Hope everyone is surviving the summer heat.  Today we are going to discuss how to get the most out of your running stride.  When thinking about our running stride we should have one thing in mind, "efficiency".  Being efficient is an important part of running and staying injury free.  There are many thoughts on how to become a more efficient runner, but the one common threme is that it starts with your stride.  

The main goals of our stride are to minimize energy loss and prevent injury.  There are many new terms or buzz words on running such as Chi Running, Pose Method, Minimalist Running, and Barefoot Running.  These ideas are all very similar and there is no research to prove that one method is better than the other.  The New York Times recently printed a simple and straight forward breakdown of the running stride.

   

The Once and Future Way to Run

This stride does not come natural to most of us.  It takes practice.  Here are a few simple exercise to help you improve your running stride.

***Remember to focus on the key components and practice.  You will soon be on your way to being a more efficient runner and reducing your risk of injuries.

Cheers,

Brian

Staying Motivated #9

Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-  Lou Houltz

The Shape Up RI 5K to benefit Girls on the Run has come and gone.  Everyone survived the monsoon like weather conditions and had a great day.  Congratulations to everyone who participated and organized this event.  We cannot wait for the next one.

Check out the photos at:
GOTRRI Facebook

After finishing up a training program it can sometimes be difficult to stay motivated and continue an exercise routine.  Here are a few strategies to help you stay motivated to continue with your training.

1)  Set a Goal

The goal does not always have to be a race.  Set personal goals.  Try picking a total distance like, "I am going to run 100 total miles within the next two months".  Then track your mileage.  Set a long run goal like, "I am going to be able to run 6 miles without stopping by the end of the month."
Write your goals down and track your running.  In a recent study conducted by Dr. Gail Matthews it was found that people who write down their goals and share them with a friend are 33% more likely to achieve that goal.

2)  Find a Buddy

MAGGIE

Running with a friend is a great way to pass the time.  "You're more focused, and less distracted by pain when others are watching or running with you,", according to Steve Portenga Ph. D., the University of Denver's head of sports psychology.  To learn more about picking the right running buddy visit: Runner's World Running Buddy.

I had to find a little extra motivation recently after my running buddy, Maggie, suffered a leg injury during a trail run in Arcadia State Park and has been laid up.   Maggie and I have been running together for three years.  She makes a great running buddy because she is always up for a run rain or shine, morning, noon, or night, she always lets me pick the running route, and does not talk too much.  Maggie is making a speedy recovery and starting to increase her mileage.

3)  The Road Not Taken

Find yourself a new trail or new route that you have not run before.  The new scenery will help the time pass and provide some interesting sights.

4)  Use Your Lunch Wisely

Enjoy this great summer weather and get outside during your lunch time.  Every mile you jog burns around 100 calories.   Sneaking in a midday run is a great excuse to get outside and recharge your battery for the second half of your day.  I would suggest packing a mid-morning snack and then eating after you run.  Active people usually find themselves hungry every 2-3 hours so plan your meals accordingly.



5)  Gear Up

Treat yourself to some new Summer running gear or a new pair of sneakers.

Most important find what motivates you and keep after it!

Now that the 5K training is done we will be continuing the blog with ongoing running tips and general fitness advice. So, be sure to continue to check in to see how you can continue to live healthier.

Cheers,
Brian

A Sore Subject #4

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."- Lance Armstrong

www.gottri.org

Hope everyone is progressing with their training.  We are now 5 weeks out from the Shape Up RI 5k Run/Walk to benefit Girls on the Run Rhode Island.  At this point in the training we may start to get a snowball effect from all the training and the aches and pains may set in.  Let's discuss what we should be doing to address aches and pains.

As we talked about in the second post, Off and Running, symptom recognition is an important part of training.  It is typical to experience discomfort while increasing your distance and intensity.  However, it is not normal to experience pain.   Discomfort is general muscle soreness and joint pain that  resolves within 24 hours and it is a normal reaction to exercise.   Stiffness that resolves with stretching or activity is also a normal reaction.  Pain is distinguished by being present at the start of your run and gets worse as you continue or it forces you to change your running stride. Pain keeps you awake at night.  Pain is not okay, and you should not train when you have pain!

Brigham and Women's Hospital categorized running pain into 4 categories:

 • Type I: After activity: stretch affected area well (at least 3 to 5 reps, hold each for at least a 30 count), long, slow, gentle stretch, then ice for 20 minutes. Continue to progress program if discomfort appears to be muscle soreness. If joint pain and/or swelling develops, increase rest between exercise sessions and decrease activity level to previous level.


• Type II: During activity, at begin then dissipates: maintain same activity level and low intensity until symptoms dissipate.

• Type III: During activity, gradually develops and intensifies with activity: decrease intensity of activity, stop and stretch to relief symptoms, stop activity if those do not relief symptoms. Maintain same activity level; if symptoms continue, decrease activity to previous level.

• Type IV: At night, keeps you up or wakes you up: Bad, doing too much; total rest until symptom free, decrease activity to previous level and keep intensity low.

• Upon waking: In the morning, upon waking, then dissipates: sign of more to come, decrease activity to previous level and keep intensity low.

For more specific information on this program check out the link at:
Return to Running Rehab Program Brigham and Woman's Hospital


If you are experiencing pain follow the R.I.C.E. method.


RICE works!
R =  Rest
I =  Ice
C =  Compression
E =  Elevation



If you continue to experience pain at rest or with running after a few days of R.I.C.E., you should contact your physician or physical therapist.  The sooner you address the pain the sooner you’ll be able to return to running.



Physical Therapists and their support staff not only specialize in injury rehabilitation, but in injury prevention.  At Performance Physical Therapy we take pride in having 3 rehab specialists certified in conducting Functional Movement Screens (FMS).

The FMS is an assessment technique used with athletes to quickly identify imbalances in mobility and stability during fundamental athletic movement patterns. Using the findings from the Functional Movement Screen we can tailor your speed school experience to your individual needs to improve performance and reduce injury risk.






For more information on scheduling your FMS today please contact:
Adam Ware BS, CSCS, FMS-C
(401)726-7100
aware@performanceptri.com

Cheers,
Brian

Anxious and/or Excited #3

"Nothing great was ever achieved without enthusiasm."
- Ralph Waldo Emerson






When beginning to train for your first 5K you may begin to feel both anxious and excited.  Rest assured it is perfectly normal to experience these emotions.  The key is not to let these emotions effect your training.  My recommendation is to nurture that excitement, and repress that anxiety.  5K's are meant to be fun, so keep it that way.  Remember as long as you train accordingly you will be more than prepared for a 5K.

Last week we provided an example of a beginner 5K training program.  Since, everyone is starting this training program at different activity levels I wanted to provide another example of a quality training program.  This is a 6 week program and is a little more advanced.

Beginner 5K Training Program

Again this program is a little more advanced, but remember these training programs can be used as guidelines and tailored to your individual needs.

We are now 7 weeks out from the Shape Up RI 5K Run/Walk to Benefit Girls on the Run Rhode Island.  Hope everyone has registered!
If you have not here is the link again:
http://www.gotrri.org/5k/

Being 7 weeks out from the run/walk now would be a good time to introduce some strengthening exercises to your training.  It is extremely important for runners to focus on strengthening their legs and core muscles.   Here are 5 great exercises that we should all be doing to focus on your quads, hamstrings, abs, and many others.





1a) Planks

•  Lie on stomach, resting on forearms, low back relaxed and toes tucked under.
•  Draw navel in and upward toward the spine.
•  Lift hips and knees off floor/mat as shown.
•  Hold exercise for 1 minute taking breaks as needed.

          * this exercise can be modified to do on your knees instead of your toes and is less stressful.











1b) Side Planks

• Lie on side resting on elbow.
• Lift hips and knees off mat/floor, without rotating the spine or pelvis.
• Hold exercise for 1 minute taking breaks as needed.  

           * this exercise can be modified to do on your knees instead of your toes and is less stressful.

2) Bird/Dog 

• Begin on your hands and knees.
• Lift right arm and extend left leg.
• Maintain a neutral pelvis.
• Due 10 repetitions holding each for 10 seconds.

3) Lateral Step-Ups

• Place one leg on a step with your foot parallel with the step.
• Straighten leg then lower body by bending your knee on the step side.
• Do as many reps as you can in 30 seconds on each side.
• If you have any balance problems hold a counter or a railing for support.

4) Single Leg Toe Touch

• Stand on one leg and reach to touch your toe on the planted leg.
• Do as many reps as you can in 30 seconds on each side.
• If you have any balance problems hold a counter or a railing for support.

5) Bulgarian Squat

• Place one leg on a chair behind you.
• Do a mini-squat with the front leg.
• Do as many reps as you can in 30 seconds on each side.
• If you have any balance problems hold a counter or a railing for support.

Cheers,
Brian

Off and Running #2

"A journey of a thousand miles begins with a single step"

- Lao Tzu

Last week we learned about how to prepare to train for a 5K.  Now that we are all prepared, we can start training. You have made this decision and just like any new activity it is important to approach it with a plan.  Many people become turned off to running simply because they run too much too soon and they end up sore and frustrated.  Be patient. Your initial goal is to be a tortoise, not a hare.  Slow and steady!

Before introducing running to your exercise program you should be able to comfortably walk 30 minutes every other day (3-4 times a week).  Once you are able to do this you can safely add in some running.


Follow these guidelines 3-4 days/week:
 Week   1. 2 minutes running : 4 minutes walking

 Week   2. 3 minutes running : 3 minutes walking

 Week   3. 4 minutes running : 2 minutes walking

 Week   4. 5 minutes running : 3 minutes walking

 Week   5. 7 minutes running : 3 minutes walking
 Week   6. 8 minutes running : 2 minutes walking
 Week   7. 9 minutes running : 1 minute walking 
 Week   8. 12 minutes running: 3 minutes walking
 Week   9. Shape Up RI 5K to benefit Girls on the Run RI 

                            *adapted from www.runnersworld.com

This program is designed to prepare your body to run 30 minutes.  30 minutes is the average time it takes to run a 5K.   There are no specifics on pace or distance.  Please feel free to make adjustments that suit your current fitness level.   

Obviously there will be people who are able to start at different stages of this program, find the stage you can do comfortably.  During the run portion use the “talk rule.”  You should be running at a pace that is comfortable enough to hold a conversation.  If you are struggling to do so or find yourself short of breath you are working too hard.  SLOW DOWN!

As a physical therapist I am frequently asked, what is the best way to deal with an injury when training?  The answer is simple: prevent it from happening.  Sounds easy but it is easier than you think.  There are two major causes of injuries in runners.  The first is too much too soon and the second is failing to recognize symptoms.  80% of running injuries are believed to be due to increasing your distance and intensity 

before your body is ready.  Remember that your cardiovascular system will adapt to the stresses of running faster than your muscles and joints; therefore it is important to listen to your body and provide it with the adequate amount of rest time.

This week's goal is to figure out where your activity level is on the above chart.  Remember, do not do too much too soon.  Make sure you are providing yourself with adequate rest days to give your body a chance to recover.  It is week 1 therefore do not overload your body with activity. 

Also, every activity should begin with a proper warm up.  Please see the video below for an example of a 2 minute stretching/warm-up routine before you begin  your work out. (See if you can spot the "moonwalker" delivering coffee)

For a copy of the dynamic stretching program and other great health tips.  Sign-up for our newsletter at:
Sign up here!!

Be sure to register for the Shape Up RI 5K Run/Walk to benefit Girls on the Run RI by April 30th to receive the early registration rate. 
Register Here

Each week this blog will provide variations of the above training program which you can tailor specifically to your needs.  Make sure to check back next week, we will also discuss the 5 best exercises that you might not be doing!

Cheers,
Brian

Brian Hay DPT, MS, OCS
www.performanceptri.com

  

Thinking of Running a 5k? This Is Where You Start!

Is the thought of running a 5K intriguing to you?
Are you curious to see if you could do it?
Have you always wanted to take up running, but did not know where to start?

Welcome to those who are thinking about starting to run, anyone who is curious about running, anyone looking for something to do outside, anyone looking to start living a healthier lifestyle, or anyone looking to for a way to give back.  This is the blog for you!  This blog is going to help people who want to start running or are beginner runners looking to run their first 5K (3.1 miles) road race.


The training program will end with the goal of running the Shape Up RI 5K To Benefit Girls on the Run Rhode Island on June 2nd.  For information on the race and to register visit:
GOTTRI.ORG


For the newbie runner your first 5K takes a little effort and as my baseball coach told me growing up "effort takes no talent, just drive."

My name is Brian Hay.  I am a Physical Therapist at Performance Physical Therapy and one of the directors of Performance Physical Therapy Speed School.  I specialize in preventing and rehabilitating orthopedic injuries, along with training athletes to reach there optimal potential.  Most importantly I am also an avid runner.  For more info on my background at Performance Physical Therapy visit our website:
performanceptri.com


This blog will provide an eight week training program with the goal to FINISH a 5K Road Race.  This week by week training program will include a progression from walking to running, proper warm-up routines, strengthening exercises, and general newbie running tips.

So we have one week to start planning before we start training.  First, make sure you are medically able to increase your exercise demands and you have no medical problems that may prevent you from participating.  If you are unsure consult your physician.  Second, evaluate your current fitness level.  Remember to make sure you start from where you are and not from where you want to be in eight weeks.  Your body and endurance will change and adapt over the next eight weeks.  Be patient!  Finally, and most important treat yourself to some nice running sneakers!  Not sure what to get?
This will help:
performanceptri.com/_fileCabinet/RightRunningShoe.pdf

Now go visit our friends at Rhode Runner, Inc. on North Main Street in Providence.
rhoderunner.net

So you have some homework to do before we start training next week.  Be sure to check back next week to see where we will be starting for our 5K training program.  The next update will be posted on Monday.  I will be posting weekly on how to progress your training program as well as answering questions any of you may have.  Please feel free to e-mail me at bhay@performanceptri.com

Cheers,
Brian

Brian Hay DPT, MS, OCS

www.performanceptri.com