By Jenn Tadashore, Registered Physiotherapist
This month's guest is one of the most trusted Physiotherapists in our network. I had the extreme good fortune of meeting her almost immediately upon moving into the area a few years back and she has been a staple referral ever since. Jenn walks the talk and when it comes to running she's got the mileage and knowledge to provide the best advice! Please enjoy this contribution by Jenn Tadashore.
Spring Running Tips
Here we are in the midst of a beautiful spring season, one of which was a very welcome change in season especially amidst the winter of 2020/2021 with Covid restrictions which closed gyms, put limitations on outdoor gatherings, and put a hard halt to one of the things that many of us runners yearn for - races! Registering for a race allows us to strive for a goal, gives us motivation to work through a training cycle, and pushes our limitations to challenge our capabilities.
If you have been lucky enough to be able to tap into that internal motivation and keep up with regular running, then give yourself a tap on your back. If you haven’t been as lucky, here are a few tips to help keep you injury-free as you venture back into running this season.
Ensure you have a decent pair of running shoes and keep in mind that this is worth the investment to purchase new ones to replace those old ones you may be cutting the grass in over the past few summers.
Running comes naturally to some, but not all. Keep in mind that running is a skill and good performance takes practice. Checking in on “head up, shoulders back, drive elbows back, solid core, picking up our feet and be light on your feet” are all areas to keep in mind. Avoid overstriding/cross over style gait to help reduce the risk of running-related injuries.
With the beautiful spring weather and trails drying up, it is motivating to get outside and enjoy regular running whether that be on the roads or in the trails. Be sure to gradually build up your mileage and avoid doing too much too soon as this tends to be one of the most common themes that contribute to a running related injury.
It is important to keep in mind that one must earn the ability to add in intensity to running. Build a solid foundation of base mileage before adding in intensity (eg. speed, hills) in order to strengthen the load management on our tendons/muscles and joints.
This becomes a very important piece of all runner’s regular schedule but especially as one builds up mileage. The more miles you put in during a week, the more emphasis you want to place on recovery. This involves recovery in the traditional form of stretching after a run, but recovery also encompasses so many more aspects such as nutrition, sleep, stress, hydration, mobility and flexibility.
Having a strong core and solid strength is so important to be able to withstand the forces that our bodies must absorb with running. Running is a sport that requires symmetry between both sides of our body in order to reduce undue stresses which overtime can develop into injuries.
If you are a female interested in joining a spring running clinic (5km/learn to run 5km) once our provincial lockdown has completed and we are safely able to operate an in-person running clinic, please reach out to Jenn at firstname.lastname@example.org or on Instagram: @jenntadruns for further information.
To book with or contact Jenn visit her site here.
About the Author: Jenn Tadashore
Jenn is a registered physiotherapist with a passion to guide motivated and active individuals to become independent in their journey to feel the best version of themselves. She is passionate about running/cycling and being active and loves to help others return to moving better, feeling better, and performing better, whether that is in daily life, or in a specific manner in one’s life.
Jenn graduated from Queen’s University in 2003 with a Bachelor of Science in Physical Therapy following a Bachelor of Kinesiology from McMaster University in 2000. Jenn pursued many post-grad manual therapy courses and earned her Diploma of Advanced Manual & Manipulative Physiotherapy in 2009. Jenn has completed extensive training in the prevention of running related injuries and rehabilitation, along with acupuncture/dry needling/IMS.
Working in private practice for the past 18+ years, Jenn has an abundance of experience helping individuals of all ages and abilities achieve their goals through physical therapy.
Whether out running, skiing, cycling, hiking, or just enjoying life, Jenn is grateful to be surrounded by such a beautiful area to call home here in Collingwood for the past 10+ years along with her husband Brock and their two daughters.