Tag: health

Why Runners Run

by natashadyer

Running is more than a sport. It’s a rhythm, a ritual, a release. Ask a dozen runners why they run, and you’ll get a dozen different answers—each deeply personal, yet universally resonant.

Here are a few universal reasons you may hear:

Mental Clarity

Many runners lace up their shoes not just to move their bodies, but to still their minds. The repetitive cadence of footfalls becomes a meditation. In the quiet of early morning or the hush of twilight, running offers a rare solitude—a space to think, to breathe, to reset.

Physical Strength

Running builds endurance, tones muscles, and strengthens the heart. But it also teaches resilience. Every mile conquered is a testament to persistence. Whether training for a marathon or jogging around the block, runners push past limits—proving that strength isn’t just measured in speed or distance, but in the will to keep going.

Community

Running connects people. From local 5Ks to global events like Global Running Day, the sport fosters camaraderie. Runners cheer each other on, share routes, swap stories, and celebrate milestones together. It’s a community built on shared sweat and mutual encouragement.

Purpose

Some run for causes—raising awareness, funds, or hope. Others run to mark personal victories: overcoming illness, grief, or self-doubt. Every runner has a story, and every run adds a new chapter.

Freedom

Running is accessible. No fancy gear required. No membership fees. Just you, your shoes, and the open road. It’s a celebration of movement, of being alive, of choosing your own pace and path.

The reasons we run are as varied as the terrain we cover. But at the core, runners run because it makes them feel more like themselves—stronger, freer, and more connected.

Why do YOU run? Focus on this answer the next time you are struggling with motivation or find yourself having a “bad” run.

Celebrate Global Running Day: 8 Fun Ways to Join

by natashadyer

Mark your calendars for Global Running Day on Wednesday, June 4!

Every year, runners around the world lace up their shoes on the first Wednesday in June in a worldwide celebration of movement, motivation, and community. 

Global Running Day is more than just a large-scale group run; it’s a chance to remind ourselves why we run—to feel good, challenge ourselves, connect with others, and sometimes, simply enjoy the fresh air. If you’re wondering how to participate, here are some fun and meaningful ways to celebrate:

1. Go for a Run (Any Distance Counts!)

The simplest way to honor the day is to hit the pavement, trail, treadmill, or track. It doesn’t have to be long or fast—just moving your body in a way that feels good to you is what it’s all about.

2. Join a Local or Virtual Running Event

Check the social media pages for Run Wichita and other local running clubs, or running stores for events planned for Global Running Day. Many organizations also host virtual events, so you can join a global community from wherever you are.

3. Make It Social

Invite a friend, coworker, or family member to run with you—even if they’re new to it. Running together is a great way to build connections and share encouragement.

4. Try a New Route or Terrain

Break out of your routine by exploring a new trail, neighborhood, or park. Changing scenery can make your run feel fresh and exciting.

5. Share Your Run on Social Media

Snap a sweaty selfie or a scenic shot and share it with the hashtag #GlobalRunningDay. You might inspire someone else to join the movement!

6. Reflect on Your Running Journey

Take a moment to journal or post about why you run. Is it for health, peace of mind, competition, or fun? Reflecting on your “why” can deepen your appreciation for the sport.

7. Give Back

Donate to a running charity or volunteer at a local race or running club. You can also gift a pair of running shoes to someone in need through programs with Run Wichita or Girls on the Run Heart of Kansas.

8. Celebrate with a Runner’s Reward

Finish your run with your favorite treat or recovery activity—be it a smoothie, a long stretch, or a nap. You’ve earned it.

No matter how you choose to celebrate, Global Running Day is a great reminder that running is for everyone. Fast or slow, long or short—every step counts. So lace up, get out there, and celebrate the joy of running with millions across the globe.

Happy Global Running Day!

How to Start a Running Streak: Insight for Beginners

by natashadyer

Starting a running streak can be an exciting and rewarding challenge. Not only does it help improve your fitness and build discipline, but it also offers numerous benefits such as increased mental clarity, better mood, and a sense of accomplishment. Whether you’re looking to enhance your physical health, enjoy the thrill of saying you’re “streaking,” or simply build a consistent routine, here are some valuable insights from local runners who have successfully maintained their streaks.

Getting Comfortable with the Early Days

One runner shared, “I had to get comfortable with days 1-13… I had to restart often and give myself grace when I did. I got farther when I figured out my reasons why I wanted to streak. Plus I loved saying that I was streakin’ to shock non-runners.” The initial phase can be tough, but understanding your motivations and being kind to yourself when you need to restart can make a big difference.

Starting Slow and Building Up

Another runner advised, “Start slow to make sure your body can handle it. I started with 30 days, then went to 60 days, then 90 days, then 6 months. Then the following year, I set a goal for 1 year. My body seems to like streaking, and I find I get less injuries and get sick less.” Gradually increasing your streak duration helps your body adapt and reduces the risk of injuries.

Setting Goals and Boundaries

Setting clear goals and boundaries is crucial. One runner mentioned, “Set your goal and boundaries ahead of time. For me, my goal was to run at least 1 mile straight every day. After the 1 mile, I didn’t care if I ran or walked. When traveling, I used the time in Wichita as my ‘day’. I may have had a few runs in airports to keep my streak.” Having a minimum daily requirement and being flexible with how you achieve it can help maintain consistency.

Designing Your Streak to Fit Your Lifestyle

A runner who has been streaking for three years shared, “Design yours to work for you. I kept failing when I made it a run-only streak. When I changed to walk or run 1 mile every day, that walking helped me keep my streak going. Those days I had that were really long or my body needed rest; I was able to walk just my mile and feel good.” Tailoring your streak to include walking can make it more sustainable, especially on days when running feels too demanding.

Just Do It

Finally, one runner emphasized the importance of commitment: “It’s not for everyone, but if you decide to do it, just do it. Sometimes it’s easier to decide when you’re going to run, not if. Know your limitations and think about barriers like illness or travel.” Deciding to run every day, regardless of circumstances, can help you stay on track.

Tips for Starting Your Running Streak

1. Understand Your Motivation: Know why you want to start a streak. This will keep you motivated during tough days.

2. Start Slow: Begin with a manageable goal, like 30 days, and gradually increase it.

3. Set Clear Goals: Define what counts as a streak for you. It could be running or walking a certain distance every day.

4. Be Flexible: Allow yourself to walk if running feels too challenging on some days.

5. Plan Ahead: Consider potential barriers like travel or illness and have a plan to overcome them.

6. Commit: Decide that you will run every day and stick to it.

Starting a running streak is a personal journey, and what works for one person might not work for another. The key is to find a routine that fits your lifestyle and keeps you motivated. Happy streaking!

Can you stretch too much?

by natashadyer

From school age, we are taught that stretching is an important part of physical activity to prevent injury and help us perform better. But is it possible to stretch too much? We asked Chris Burnett, strength and running specialist at True Physical Therapy, to weigh in on the importance of stretching for runners and how to make sure it’s effective.  

Dynamic vs Static stretches

First, let’s define the main types of stretching that are beneficial to runners. Dynamic stretching is controlled movement in and out of positions, instead of holding it in place. These stretches are to wake up your muscles and prepare your body for the workout. Static stretches are those bend-and-hold type of stretches you may be most familiar with and are best served after the workout is complete.

While both types of stretches are beneficial, they should be done with intention. “You don’t want to stretch just for stretching sake,” Chris says. “Sometimes we think that if we do this long, drawn-out stretching program that it will reduce our risk to injury, and the research doesn’t necessarily back that theory up.”

If you have areas that are tight and maybe need a little extra work, it won’t hurt to spend a little more time focusing on those areas. The biggest thing is to get your heart rate up, get the blood flow going and then use your stretches, especially during the warm-up, as a check-in with yourself to gauge how you’re feeling and if there’s any issue to address.

Focus areas for runners

When it comes to stretching, you want to think of going from the top down. In addition to your warm-up and cool down routines, there are some areas that Chris says runners should always include.

  • Hip extensions: movements that open up the hip joint; stronger hip extensor muscles can help you move more powerfully and prevent injury
  • Ankle dorsiflexion: pointing your toes up toward your shins; this helps your foot absorb the shock of landing
  • Thoracic rotation: upper back mobility exercises such as side bends and seated rotations

“We don’t think of thoracic rotation with running, but there’s a little bit of that to counterbalance the hips when we run,” said Chris.

Another focus area that is often overlooked is the big toe. “Your big toe needs to be able to bend when you push off, so you need to be able to have good motion there.”

It’s important for runners to find the right balance when it comes to stretching and listen to their body. If you’d like to reach out to Chris to learn more about True PT or strength training, contact him at chris@trueptwichita.com  or 607-743-9560.