Running Webinar: Part One

HSS; NYRR

The Hospital for Special Surgery last night hosted a Webinar for marathoners, “How to Design and Follow a Healthy Running Plan,” as part of the New York Road Runners Learning Series. If you couldn’t attend in person or watch it online, don’t worry, I took plenty of notes.

The presentation, which ran for an hour and forty-five minutes, featured several speakers from the hospital who covered a wide range of topics, from proper training to injury prevention to recovery and nutrition. Of course, my ears perked up at the mention of injuries and how to prevent them. But the one clear message that seems to sum things up: Running can be unkind to your body if you don’t properly prepare for it.

HSS; NYRR

“First-time maratoners have by far the highest rate of injury,” said Jordan D. Metzl, a sports medicine physician and an avid runner and triathlete, who advised neophytes and seasoned athletes, alike, to “pay careful attention to your own body.” Each of us will more than likely encounter our own set of issues.

Is there an ideal body type for running? Apparently there is. For a woman, 5 feet tall and 90 pounds; for a man, 5 feet 7 and about 130 pounds. No wonder the Keyans always seem to cross the finish line first!

“The further away you are from that,” Dr. Metzl said, “the tougher it will be for your body.” No kidding.

Emphasizing the need to cross-train, he added, “If you’re a runner and you only run, you’re making a big mistake.” Unless, of course, you happen to have the ideal running body type. I’m about four inches too tall and about 30 pounds too heavy.

HSS; NYRR

Among the contributing factors to injuries are poor alignment and limb instability, according to the speakers, who discussed the need for proper running gait and to strengthen the core area, in particular, which they likened to the the scaffolding around a building.

Rob Maschi, a senior physical therapist, provided through a series of slides (examples along the left side of this post) a number of exercises that can help. He emphasized that runners should focus on high repetitions and low weights. “Running is a single leg activity, so training should include single-leg exercises,” he added.

Among the exercises he suggested, some with silly names:   Squats, Bridges,  Planks, Clam Shells, Lunges and Monster Walks, many of which I’ve done in my own physical therapy sessions.

In Running Webinar: Part Two, I’ll take a closer look at some of them, and more.

Posted in Running
2 comments on “Running Webinar: Part One
  1. vmarino says:

    Thanks for reading, ACF. Unfortunately, the link is not yet available. I believe it’s supposed to come up next month. I’ll post when that happens.

  2. ACF says:

    I enjoyed your post on the Running Webinar and I am looking forward to your Part Two. If there is a link to watch the Running Webinar, your posting of it would be appreciated.

Leave a Reply

Welcome

Most athletes have experienced a “second wind,” that jolt of energy and strength that allows us, enervated and dispirited, to carry on. But sometimes our bodies cannot recover on their own – we need outside help so we can catch our “third wind.”

Categories