Lots of you are running consistently for the first time, and some of you are running a lot! Knowing how to run properly is a important skill for a well-rounded athlete; there will always be times when you need to get a workout in but don't have access to an erg! We asked RCRC alum and accomplished runner Laura Thomas for some tips. Check these out, and also see her "Running for Rowers" document for more detail!
Be patient!
You are probably fitter than your running ability allows for. Be patient so that you don't injure yourself. Try to hop on a bike or do body circuits to supplement the cardio!
Shoes & Gait Evaluation!
Often the condition of your shoes and the type of arch and gait that you have can cause pain.
Check out Foot Traffic for information on how to do a virtual 'Gait Evaluation.'
The Foot Traffic staff are very knowledgeable! Send in your gait video, and let them know about any pain that you feel. Maybe you will learn something new or get advice on inserts or shoes.
Stretching & Dynamic!
Be sure to warm up & stretch after running.
Rolling
Roll out your arch with a lacrosse or golf ball
Roll your calves
Icing, Ice Water, Epsom Salt!
After running, ice your lower leg in a 5 gallon bucket of ice water, or just cold water from the hose!
Take a bath with Epsom salts to decrease inflammation at the end of the day
Increasing Mileage/Time Ideas
Instead of running for mileage, run for time. This is just a small shift that can help your body physically adapt smoother. Some days you may feel stronger and less pain, other days might be tougher. Having a time goal and increasing time can better help you increase your mileage, because you will be able to listen to your body better.
Start with 20' runs, 3-4 times a week. Week 2, switch one of the runs to 25'. Week 3, go to two 25' runs... Give yourself time to stop half way, stretch your foot and calves
Change one of your runs into a walk/run interval run (run 3', walk 2', repeat!)
Pay attention to the pain and don't overdo it! It may take 4-6 weeks to build up from 20' to 40'.