6 Tips To Improve Your Running If You’re 40+ [Running Series: 3]

Hey, we are continuing our running series with vlog #3… I hope you saw the first 3 and we will have one more to follow.

Today I want to talk about paying attention to the first sign of a running injury. Many people that I run with and myself included will start to feel something tight and say, my calves are tight, I can’t do hills, maybe I should back off of this or that… but they do not do anything about it and this leads to a strain or tear or some kind of bigger injury that keeps them out.

So when you have that first nagging pain, DO SOMETHING ABOUT IT…

There are a lot of great things to do to prevent injury.  I will discuss a few today.

1.  Change the surface your running on. If you run on the pavement, then try running on grass, or the gravel track. Try running on the trails or in the water to mix it up.

2.  Change your activity – if you run, take a day off and do something non-running. HIIT, bike, swim, pilates, yoga, functional training, the possibilities are endless. OR, do a short run combined with a short HIIT or a swim- 2 shorter workouts.

3.  Mix pilates into your weekly routine and take the concepts you learn into your running. Use your core while you run and you will run better.

4.  Stretch dynamically after your run or in the middle of it. Watch out for the next blog with some demonstrations of these dynamic stretches.

5.  Get some body work done 3 – 4 times a month, especially if you are training for a race.

6.  If you have a nagging pain and you have not been able to stretch or roll it out, etc. get a referral for Physical Therapy and get it taken care of now! Don’t wait until you cannot run.

Click Here If You Would Like to Talk to a Physical Therapist on the Phone »

Allyson Marshall

As a physical therapist in the Houston and Austin areas since 1995, Allyson has developed a gentle approach to whole body healing. At Core she has been able to spend more time personally with each client addressing the entire body and providing recovered clients with pilates training to keep them progressing.

“The one body has many parts, but the many parts make up one whole body.” Allyson uses this belief in three areas: First, in her approach to addressing areas of restriction throughout the body as a whole. Second, learning from co-workers, clients and other therapists taking pieces of wisdom and incorporating them into a whole treatment. Last, incorporating the pilates practice into discharge from physical therapy to continue parts of your recovery into a pursuit of health for your whole life. All parts making up one process of returning your body to health.

Her background in Total Motion Release techniques as well as Craniosacral Therapy, Strain/ Counterstrain and PIlates make for a holistic and gentle approach with quick results. The focus of her therapy is to empower the client with tools to heal themselves.

Allyson earned her B.S. in kinesiology at The University of Texas in 1992 and her M.S. in physical therapy from Texas Woman’s University in Houston in 1995. She has worked in pediatrics for 9 years also with great success treating pediatric orthopedic issues and infant torticollis with no crying!
Allyson Marshall

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