#runhealthy

I’ve been running for almost 31 years now.  I can’t believe that I found the sport I love and that speaks to my soul when I was 6 years old.  I ran a 1-mile fun run in Roswell in May of 1989, called For The Luv of Running.  Not sure if I got the running bug because I liked it so much or because I won that race and got a medal.  Either way, I’ve been running ever since.

I share my running journey on social media, not as a look at me, and look at what I can do, but more of a, hey – did you know that you could do this too.  I also follow a lot of runners with the same intentions with their posts.  I love the running community.  It’s a sport that can be so self-centered and self-focused, and yet have such a great team atmosphere and comradery.  I can run against the clock and try to get a PR (personal record) or I can focus on catching up to those in front of me and use them as competition.  From running 32 miles on the trails by myself, to running 200ish miles with a Ragnar Relay team, this sport can provide so much in the way of self-care, physical fitness, and a wellness routine. 

A hashtag that I use commonly on my running posts is #runhealthy.  So I thought I’d share what exactly #runhealthy means to me, and what I’ve learned over the past 34 years. 

Proper shoes  One question I get asked most often is about how to start running.  It really can be as simple as putting one foot in front of the other however, I do like to suggest that you make sure those feet have some good shoes.  And not just some shoes that look great.  There are local running specialty stores (which yes – you can go in there even if you don’t consider yourself a runner) and they can “fit” you with the best shoes for you.  Do you overpronate?  Do you supinate?  Do you have a flat foot?  Do you want a minimalist shoe?  All of these questions can be talked about at places like Big Peach Running.

Proper nutrition  It’s a lot like pregnancy, just because you’re expecting doesn’t mean you need to eat for two.  Just because you’re running and super hungry all the time doesn’t mean you need to carbohydrate load at every meal.  You can even follow a Whole30 – low inflammatory eating program and still run lots of miles and run those miles well!  (I did it last year for a 50K!)  But you do need to make sure you’re getting enough protein, fruits and veggies, healthy carbohydrates, fats, and electrolytes.  Want a good starting place on some healthy meals – check out my previous blog.  And also check out the Sunrise Shop where I list my favorite supplement sites and my Amazon list including some health and wellness items and my favorite cookbooks

Proper water intake.  I can’t stress this enough…..you must drink ½ of your body weight (in ounces) of water every day…..and that’s even if you don’t do any exercise.  So what do you think that means if you do exercise….drink more water.  When in doubt, drink more water. 

CHIROPRACTIC CARE  I mean, are you really surprised this is on my #runhealthy list?  What exactly does chiropractic adjustments have to do with running?  Well, a lot.  Not only can chiropractic care be about spinal alignment and spinal health, but proper pelvis and sacral alignment is key to how the hip, knees, ankles, and feet function.  Adjustments to the spine and extremities can make huge impacts on running form, injury prevention, lung capacity (think about improving thoracic mobility and nerve function to the lungs!), and recovery.

Rest Days  You must take time to rest.  Allowing your body a chance to heal and regenerate will actually make you stronger, make you run faster, and will help prevent injuries.  And don’t get this confused with cross training days (we’ll talk about that next).  I mean taking a day of true rest – not necessarily sitting on the couch all day, but honestly resting.  Now how many rest days you need totally depends upon your running schedule which can also depend on your life schedule, but honor those rest days 😊

Let’s Cross-train!  I’ll never forget when my high school track and field coach brought us to the weight room.  I was overwhelmed and had no clue why I was doing a shoulder press when all I wanted to do was run.  But let me tell you, I had the most amazing running season that year, no more injuries, and was able to secure the 800m school record.  I’ve been lifting weights ever since, and I can’t imagine creating a training plan without some days at the gym on there.  My cross-training list has grown over the years, and I have a few activities that I swear by.  Yoga and spin (indoor cycling) are my two favorite cross-training activities.  Whole-body routines such as yoga and swimming can really make a difference in core strength and overall fitness, and activities such as spin and the stair master can really keep up that leg strength and incorporate some underused muscles. 

Stretching  When I mention stretching, you’re probably thinking of leg specific post-run stretches – ones focusing on the hamstrings, calves, and quads, but I also mean incorporating the thing I love to hate……a foam roller!  This handy dandy tool can really work the fascia of the body which is the connective tissue surrounding all of your muscles and essentially connecting all of your muscles to each other.  (This fascia is part of the reason why adjustments to the neck can help with low back pain – all parts of the body are connected to each other!)  Releasing tension in the muscles can help with recovery time too.  And I’ll also throw into this category – MASSAGE THERAPY!  To really help aid the body in recovery, release tension, and flush out lactic acid, regular massages are a critical part to running healthy. (Check out the Sunrise Shop for my Amazon links for my favorite health and wellness items.)

Running coach? Got a certain goal in mind?  Want to qualify for a specific race?   Throughout my track and field and cross country days in high school, we had coaches.  They designed the workouts, helped create our goals, and literally pushed us to what we thought were our limits.  Once I graduated high school, I continued my running career, and I’ll tell you what, I didn’t have another running coach for 17 years!  I used the knowledge I had gained over the years to essentially train myself.  There is definitely a big difference between me creating a running plan and a coach creating a plan with me.  Having a coach can be a great addition to helping keep you accountable, helping keep you from getting hurt (let’s be smart about how much we increase our mileage every week), and helping you push yourself maybe a little bit harder than you would normally.  If you are wanting to run a PR – to essentially do something you’ve never done before, sometimes you have to train in a way you’ve never trained before. 

Get some running friends  Honestly – this is so odd for me to give as advice because maybe it’s the only child in me, but I prefer the solo aspect of running.  Sure races are fun when lots of folks are there, but I tell you what, running 26 miles on a trail by myself can be a dream!  However, as I mentioned earlier, running can be a very solo experience – you against the clock, or if can be very community oriented through relay and team races or running groups!  Want some extra motivation to make it out the door?  Want to find like-minded people whom you can run with?  Need an accountability partner?  Don’t want to run alone?  All of those things can be solved with a running group.  I’ve met some great local people from races and have found some awesome running groups because of them.  Sometimes, just getting started and taking that first step can be the hardest.  Surround yourself with those who lift you up and encourage you, and it will make that first step easier!

Sometimes analysis paralysis can get in the way, so when in doubt, just get out there and see how it feels to run for a little bit. 

Whether you want to try and qualify for Boston or start a couch to 5K program, let’s chat about those fitness goals at your next adjustment and make sure you #runhealthy.

  And you know, we can talk about other sports too 😊 if running isn’t your thing. 

~Dr. Shannon

*This list is definitely not exhaustive.  And as with any new physical fitness program discuss your plans with your doctor before starting.