Keeping runners on the move and healthy

Runners of all ages and abilities can trust LMH Health to keep them on the move. From students looking for strength and conditioning classes to those who want to improve their gait, the RunStrong training team keeps runners healthy and performing their best.

RunStrong offers strength and conditioning classes for students in middle and high school. Nami Stone, LMH Health physical therapy director, explained the classes help participants to run in a healthy way and avoid injuries.

“One of the things we want to do is ensure the student’s core fitness will support the mileage they want to run,” she said. “Our goal is to improve performance and prevent injury so they can sustain a lifetime of healthy running.”

Core and lower extremity work is one focus of the class. The main stress on a runner’s body comes from those areas, and Stone shared that it’s important to emphasize that work. The team also incorporates drills and exercises to help students improve speed, strength and power.

“All of these aspects work in concert to ensure that a runner has the overall core fitness to be healthy and have fun running,” she said. “If you’ve had an injury, RunStrong classes are a good supplement to rehab once your therapist has cleared you to participate. This can be a good transition from formal rehab into continuing progress.”

Classes are currently open for middle and high school students. Small class sizes allow the RunStrong team to provide more focused attention and work individually with each runner. It’s also an affordable option, allowing students to train for $10 per class, which is about $160 for a full eight-week session.

“We want to ensure that everyone has access to the program,” Stone said. “Thanks to the generosity of groups such as runLawrence, we have scholarships available for those kids who want to participate but don’t have the financial means.”

Analyze this!

Participating in a video running analysis is an option available to runners of all ages. It allows the RunStrong team to view a runner’s mechanics to understand strengths and weaknesses in order to help retrain their run. The motion analysis lab is housed within the therapy space at the LMH Health West Campus.

So how does it work? Runners begin their analysis by answering questions about their history, including any injuries, training schedules, gear and their goals. They undergo a short exam so the team can make objective assessments about strength and flexibility and then it’s on to the treadmill.

“Video analysis allows us to look at foot placement and running efficiencies,” Stone explained. “We use cameras and a specialized treadmill with sensors that allows us to take measurements and hone in on the areas that a runner needs to work on. If there’s some hip weakness showing up, I can hone in on hip and core work. If the knee bend is too great, we can work on quad strengthening.”

Stone also takes a close look at a runner’s cadence, which is the number of steps per minute they take. It affects ground contact time, which is how long the foot stays in contact with the ground during each stride. Longer ground times equal lower cadence, meaning a longer time that pressure is exerted on joints and muscles, which can increase your risk of injury.

“I have found that by simply increasing cadence, some of the increased bounce and/or increased knee bend significantly improves,” Stone said. “That’s something we can easily look at with these analyses.”

The RunStrong team has worked with student-athletes from the University of Kansas, Emporia State and Baker University, as well as runners from Free State, Lawrence High and Hayden High School and local middle schools. The analysis recently benefitted a student in a current RunStrong class.

“I completed a gait analysis for a current student and noticed that he has a lot of knee bend when he’s running,” Stone said. “The information from the analysis allowed me to hone in on the things he needs to work on in class, like stiffening his knee up with certain jumping and strength exercises. Once he did that, he realized that running could feel a little easier for him.”

Running for the community

Participating in races is one way to get involved in the local running community, and many benefit local organizations or causes. The Kansas Half Marathon and 5K is an annual event that benefits Heartland Community Health Center.

LMH Health is a sponsor of this year’s event, set for Sunday, November 3. Both the 5K and half marathon start and finish at South Park in Downtown Lawrence.

Stone said there’s still time to train for the 5K distance if you’re brand new to running, but it’s important not to go out of the chute too quickly. Be smart about training.

“Whether you’re new to running or you’re a seasoned athlete, you shouldn’t increase both mileage and intensity in the same week. Training error is one of the biggest issues we see and it leads to injury,” she said.

She also recommends using a running program or plan to help reach your goals. While there isn’t one running program that works for everyone, Stone recommends starting with a walk/run program to build up to the race. Local running stores such as Ad Astra Running and Fleet Feet have programs and running groups that can help you progress.

If you’re already consistently running 5Ks, running the half marathon might not be out of the question if you stick to a program. It’s important to talk with your healthcare provider before you start any program.

“You can also schedule a run assessment with our team to see if your body is ready to run that many miles,” Stone said. “We can’t set up a training schedule for you, but we can recommend some next steps such as working with a running coach. Email runstrong@lmh.org and we’ll get you scheduled.”

Whether you’re new to running or have some serious miles under your belt, it’s important to listen to your body. Aches and pains are normal when you’re training, but it’s important to know what’s normal and what isn’t. Contact your doctor if you have pain that:

• Doesn’t go away
• Gets worse during running
• Starts when running and doesn’t stop in the following days
• Stops you from doing normal activities
• Wakes you up at night

“Our goal is to help runners stay healthy, improve their performance and enjoy running for a lifetime,” Stone said. “The RunStrong team is here and ready to help.”