Tag: running

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.

Should you invest in a running coach?

by natashadyer

Tis the season for fall race training! Runners will soon begin preparing for 5ks, half marathons, full marathons, or longer races scheduled for early fall. There are so many ways to train, from online programs, apps, and even programs on our smartwatches. However, some runners may need more motivation and guidance to reach their goals. In some cases, a running coach may be just the answer. How do you know if you should invest in one and when is the right time?

Investing in a running coach is a personal decision based on your needs and financial ability. Runners hire coaches for a variety of reasons, but mainly to get a personalized plan tailored to their goals. That could be increasing speed or endurance, or even stepping into a longer distance, such as moving from a 5k to a half marathon. 

Running coaches are not just for those new to the sport. Seasoned runners can also find coaching beneficial. For those runners whose training has plateaued or whose performance is stagnant, a coach may provide a much-needed boost or expertise to answer questions or discuss new race strategies.

Coaching can be done in private or group sessions. The cost of training plans varies by coach, but there are alternatives if cost is a factor. Angela Stateler, Run Wichita (RW) board member and a certified running coach, serves as the lead for RW’s Tuesday Track Nights and group runs on Thursday and Saturday. She says that although these are group workouts, many aspects are tailored to meet the various levels of the participants.

“Specifically for track night, we have two tailored programs. One for individuals who may be just getting into running or getting back into running. Then there’s a program for those who are more advanced or seasoned,” Angela said. “Sometimes the workouts are similar, and other times the speed is different for the seasoned runner versus the beginner. But it is still a form of coaching because it provides them with what the workouts look like.”

Things to consider:

If you’re thinking about hiring a running coach, here are some things to think about:

  1. Determine your WHY. Do you want to train for your first race or a new distance? Perhaps you want to improve on a previous time? 
  2. Think about WHAT. Is there a specific area or two you want to focus on? For example, maybe you are comfortable with your mileage but need assistance with speed workouts. 
  3. Figure out HOW. How often do you want to have check-ins with your coach? Do you expect to connect weekly, monthly, or as needed?

If you are interested in hiring a coach, visit the About Us section on RunWichita.org for a list of some coaches in our area. More information about Tuesday Track Night and group runs are also available on our website or on Run Wichita’s Facebook page.

Wichita Celebrates Global Running Day

by natashadyer

It’s Global Running Day and we’re celebrating in the city of Wichita! On Tuesday, June 4, the city of Wichita issued a proclamation in recognition of Global Running Day 2024, highlighting the city’s dedication to promoting physical activity and healthy living. Run Wichita board members were on hand to accept the proclamation on behalf of the entire running community in Wichita and surrounding cities. On Wednesday, June 5 at 6 pm Run Wichita and Fartleks Running Shop invites the community to a free social run and free smoothies in honor of Global Running Day. 

Global Running Day is a worldwide celebration of running that encourages people of all ages, backgrounds, and abilities to move. Formerly started as National Running Day in 2009, this global celebration of running annually sees millions of people across several countries pledging to run.

Wichita has a great running community, with several paths, trails, local races, and run/walk groups to support everyone’s ability and goals. You are also bound to find local community leaders walking or running through the city, to include Wichita’s mayor, Lily Wu. 

Mayor Wu has been recently participating in 5k races and says she enjoys walking and jogging through our beautiful city. Run Wichita asked her to share her thoughts in honor of Global Running Day.

Q: What does running mean to you?

Mayor Wu: I love to get out and experience our city and spend time with neighbors. Running also provides a sense of accomplishment and fulfillment. I hope to encourage more people to step out of their comfort zone and participate.

Q: Are there any life lessons you’ve learned from running?

Mayor Wu: Anyone can confront and overcome challenges as long as they commit to the achievement. In addition to cardiovascular health, running can also be very mentally healthy. 

Q: As Wichita’s mayor, what are your thoughts about our running community? 

Mayor Wu: I really appreciate our running community, promoting a positive and healthy activity, welcoming everyone, and helping build a united community. 

Thanks Mayor Wu and city council members for being an active part of our running community! 

To our friends in Wichita and surrounding communities, let’s run together on Global Running Day and beyond to celebrate our love for running as we progress toward healthier and more active lives. Let’s run as one – today and every other day!