As a runner myself, I know that when someone loves running, they RUN. And run. And run. All you need to do is lace up your sneakers and you have an amazing way to relieve stress, decompress, re-energize, or kickstart your day. It makes you feel good and helps you to handle stress, your job, and life. All of this is why it can take years for a runner to realize that they need to do more than just run. And it’s usually because something has started hurting.
Ironically, when runners realize they need to add cross-training to their routine to lessen their pain, they turn to cycling or another form of cardio. As a cardio junkie myself, I get it! Some of my best runs were when I was teaching four spin classes a week while also running four days a week. Cardio is great, but it’s not going to fix the reasons you have sore feet, shin splints, or low back pain after your runs.
The Reason Running Hurts
I’m not here to make you feel bad about your love of running or lack of cross-training. I’ll straight up admit that I slacked off on my own functional strength training, foam rolling, and even Pilates for several months in the past year. (And boy, did my body let me know!) But I am here to help you learn why running hurts, and how you can both relieve the pain and avoid it in the future. I mean, we want to keep running, right?
The simplest reasons that running hurts are because you are either running too much, or not doing enough (or proper) cross-training. But if you dig a bit deeper, the real reason for the pain is due to imbalances in strength and mobility. Yet many runners (myself included) are loathe to drop a run day, or add more into their already packed schedule. Or maybe you just think other forms of exercise are boring. So what are you to do?
Adding Cross Training – The Easy Way
Recently I met a group from Sole Experience Running Co. for some speed work, and two practitioners from Health & Wellness Unlimited spoke to us about common running injuries. It was physiotherapist Dean Corpuz that really got me thinking about how adding supportive exercises doesn’t need to be overwhelming. He said that he’ll often give his patients only three or four exercises to work on, along with foam rolling. He also emphasized the importance of single leg work, such as single leg squats, lunges, split squats, deadlifts, and MORE squats. That’s totally manageable, and not at all overwhelming.
This is why I’ve revamped how the workouts are presented in the Sweat with Melissa Pilates & Fitness monthly subscription: so that it isn’t overwhelming. Each month, you get three workout options plus a new Pilates class each week, all to go with that month’s theme. The workouts include two full body workouts (one with a squat focus, one with a hinge focus), plus an upper-body only workout. This gives you a variety of options every month to choose from, plus the growing library of past workouts and Pilates mat classes.
Using the Sweat with Melissa app, you can easily do a thirty-minute workout at home to support your strength and mobility, so you can keep on running. And running. And running.
Extra Motivation
If you are still on the fence about adding strength training to your running routine, join us for the Fall SWM Pilates & Strength Bootcamp starting on September 27th. In one week, you’ll get a sampling of strength and Pilates workouts, plus accountability, community, fun, and prizes! Kickstart your way to getting stronger, having better runs, and a new fall fitness routine.