Flexible fitness: Running on the road

When the weather starts to get warmer here in New England, more feet start hitting the street. This is the time of year when runners of all levels transfer their workout from the gym to the road.

There are many benefits to running including cardiovascular fitness, weight loss or weight control, bone health from weight-bearing activity, mental stimulation, stress management and socialization through running clubs or running partners. Running is also a relatively low-tech method of exercise.

As with any sport, injuries may occur with running. Common injuries include Achilles tendon strain, plantar fasciitis, knee pain from patellofemoral or iliotibial band (ITB) dysfunction, shin splints and low back pain. Injuries are often a result of poor running posture, imbalances in muscle flexibility or strength, inadequate conditioning or improper footwear.

If an injury does occur, the runner should contact his or her physician to ask for a referral to physical therapy. A typical physical therapy program may include stretching to lengthen shortened, tight muscles, strengthening for weaker muscle groups, and treatments such as ice, ultrasound, iontophoresis, and electrical stimulation. The therapist would determine specific exercises, stretches, and treatments after a comprehensive examination.

Many injuries can be prevented through proper conditioning, appropriate footwear and good form while running. Conditioning programs will vary depending on the runner's goals, whether it is 5 miles or 50 miles a week. Components should include running, stretching and strengthening. Training runs involve hills, speed work, pacing and endurance runs. Runners typically have shortened chest muscles, hip flexors, quadriceps and calve muscles. A full-body stretching program is beneficial to maintain general mobility, but specific focus should be made to these muscle groups. Strengthening is appropriate not only for the legs, but for the entire body. Runners often have weaker abdominals, gluteals, hamstrings and neck muscles, all of which can affect running form. Core strengthening and incorporating single-leg stance activities while strengthening are good methods for improving strength in runners.

Since the foot strikes the ground approximately 3,000 times per mile, proper footwear can make or break a runner's career. There are three basic categories of foot type, each of which have different shoe needs: neutral feet, pronators (feet with a flattened arch), or supinators (feet with a higher arch). There are running shoes specifically designed to accommodate different foot types. Once fitted with the proper shoe, it is vital to replace the shoe every few hundred miles or every three to six months to ensure proper support is maintained.

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