Couch to 5K –The
Essentials
The spring and summer months are popular times of the year
when runners get out and run local races. This is also the time of year when we
as physical therapists see a lot of overuse injuries. Make sure that when you
are getting back into running or starting for the first time that you do it
properly. This means that your couch to 5K program should include stretching, a
gradual build up in your mileage, and rest/cross-training days.
It is important to stretch when your
start running program. Why?
As your muscles get stronger they will also hypertrophy or get bigger. If you don’t stretch during this time then the muscles get tighter. Some common muscles that you want to make sure that you stretch would include hip flexors, quadriceps, hamstrings, gastrocnemius, soleus, and piriformis.
As your muscles get stronger they will also hypertrophy or get bigger. If you don’t stretch during this time then the muscles get tighter. Some common muscles that you want to make sure that you stretch would include hip flexors, quadriceps, hamstrings, gastrocnemius, soleus, and piriformis.
A gradual build up to running is also
important.
It can be
different for everyone but it is recommended that you don’t increase your
mileage by more than 10% per week. For very beginner runners, it is recommended
that you don’t increase your mileage for the first 3-4 weeks and that you only
go for runs 2-3 times per week. It is
also recommended that you start with some ¼ mile intervals of running and
walking for the first week until you can comfortably run a mile or two in the
next 2-3 weeks. Once you can then comfortably run 2-3 miles without stopping
then you can start increasing your mileage by 10% every week or every other
week.
For more
advanced runners, that same principle works. If you are trying to increase
mileage to be able to run your first half or full marathon you should be
increasing your mileage by only 10% each week and only running 3-4 times a week
with one of those runs being your long run for the week.
The days not spent running should be
supplemented with cross-training or strengthening workouts.
Cross-training
just means training by doing some other type of exercise to supplement their
running program. These activities generally try to focus on building strength
and flexibility in other muscles that running doesn’t utilize. Some good examples of cross-training include
swimming, biking/cycling, golf, barre or Zumba classes, BodyPump classes, yoga,
kayaking, and strength training.
If you start to have
pain, first try some stretching and rest.
If it doesn’t get better in a couple weeks then it would be a good idea
to make an appointment with your favorite PTW Physical Therapist!
Happy Running!
Stephanie McDougal, PT, DPT
Clinical Supervisor – Souderton
