Fall into Running Season

The long, hot and humid days of summer are over. Despite the weather, you’ve managed to build a decent base towards the fall running season. Whether or not you are in the last few weeks of training for the ING Rock and Roll Half Marathon (like myself) or still building towards the late November Philadelphia Marathon there are a few things to keep in mind in order to improve your training, prevent injury, and run your best this fall!

First, we all know that the fall can be a hectic time of year but it is important to find time to maintain your training. You’ve worked so hard, don’t lose it now. If you don’t have a running partner, find one to maintain motivation in those last few weeks before race day.  A running partner or group will help keep you on schedule and motivated to perform your best.

If summer weather put a damper on your training for that September race, it may be wise to postpone the race until later in order to prevent injury. Rapidly increasing mileage to prep last minute is a recipe for disaster and will likely result in a nagging overuse injury such as shin splints or tendonitis. Tapering your weekly mileage approximately 35-50%, will help restore depleted glycogen stores and repair muscles damaged by high mileage training to help you perform at your peak on race day. Be sure to allow for a period of 2-3 weeks of gradually cutting back mileage and increasing rest.

Finally, don’t forget the importance of an appropriate warm-up on race day. Visit BREAKTHRU on Facebook and at breakthrupt.com to view videos of several active, dynamic, warm-up techniques. Exercises such as the “inchworm,” “inverted hamstring,” and “world’s greatest stretch” are a great way to loosen muscles and improve blood flow and oxygenation to your body. Incorporate these exercises into your daily routine in order to help you run longer, stronger, faster, and most importantly prevent injury. See you all on race day!

Michelle Derr, PT, DPT

Physical Therapist, Medford