Coach Amy’s Running Tips
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Runners frequently ask me, "Should I warm up before I run?" and the answer is an unequivocal yes, and the type of warm-up matters. A pre-run dynamic warm-up is essential to maximize performance and prevent injury.
Read MoreInflammation is one of the primary determinants we face with aging, high intensity/volume sport, and injury. In our second CoachAmyPT article on nutrition, we discussed that it behooves us to avoid foods that increase inflammation and instead consume those that minimize it. In Coach Amy’s article, Foods to Eat when Recovering from Injury: Boost Anti-aging, Sports Performance and Recovery, she shares what runners should be eating.
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My traditional post-marathon celebratory meal consists of a juicy burger, fries, and ice cream chased with cinnamon whisky shots to numb my legs! In fact, when I “hit the wall” during a race, the promise of this feast often pulls me through.
“Give up or give in, and you can kiss that post-race treat goodbye!” Surely the protein, sugar, salt, and carbs after 26.2 miles is deserved … right?
Not so fast!
Read Coach Amy’s article, Foods to Avoid when Recovering from Injury or During Periods of High Volume or Intensity with Sport.
We’ve all heard the old saying “you are what you eat.” And we all know what we eat impacts not only our weight and shape but also how we feel. But did you know that your diet also impacts preventing and recovering from injury? Coach Amy is writing a series of articles that every endurance athlete should read!
I’ve had a lot of inquiries lately from patients and runners wondering if their coach is qualified to provide medical advice and treatment. Unfortunately, this isn’t a novel question. There are instances of well-meaning coaches crossing this line. I am in a unique position to provide an answer because I am both a coach and a physical therapist: I wear both hats. I am obligated under my healthcare-professional hat to answer this question clearly as it is vital to your health and safety. This article outlines what your coach should and should not do when you are injured or in pain.
“A coach is not qualified to provide medical advice, evaluate, diagnose or treat unless they are licensed to practice physical therapy or medicine.
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There are no circumstances or rationalizations that permit a coach to evaluate or treat an athlete reporting pain or an injury without a license to practice physical therapy or medicine. Licensure protects the public. People can be harmed when individuals provide or perform medical services without proper training.
Athletes put a great deal of trust in their coach, and, when injured, they look to their coach for advice and help. Coaches have a responsibility to their injured athletes but it is not within their scope to evaluate, diagnose, or treat.
“For your own protection, this is critically important because misdiagnosing and mistreating injuries may inadvertently do more harm than good to an athlete. This means even more time away from sport and usually increased medical expenses. ”
Here is a case example. Let’s say you are a runner with pain in the area of the hamstring (back of the thigh) during or after running. There are as many as fifteen or more possible differential diagnoses for pain in the back of the thigh with running. It could be the result of:
Injury or impingement of the joints of the spine, hip, or sacroiliac joint
Sciatic nerve compression or entrapment anywhere from the nerve roots at the spine, sciatic notch, glute, or hamstrings
Tendinopathy or tear of the hamstring or adductor muscles
Stress fracture
Problem with external iliac artery
In a best-case scenario, improper diagnosis and treatment of your thigh pain delay healing. In the worst case, improper diagnosis and treatment may lead to severe debilitation. So then, what should your coach do for you?
Your coach should refer you to a healthcare professional for evaluation and treatment at the first sign of a problem, no matter how mild or “small” that injury may seem to either one of you. Pain is the body's signal that something is not right. To evaluate and treat the problem is out of their scope. A coach may provide CPR and first aid in an emergency situation as long as they maintain certification with the American Red Cross Association. Go here for a list of what constitutes first aid.
Your coach should remain in communication with you regarding your health status as it relates to your training. You can sign an authorization form provided by your healthcare professional allowing them to discuss your rehabilitation with your coach. This communication can help a coach adapt or modify your training plan or pause it if needed. Your healthcare professional may prescribe some changes for your coach to implement like a walk/run program at 50% volume or limit the amount of hill running, for example.
Physical therapists, physicians, coaches, and personal trainers should play a positive role in your recovery by working together within their scope of practice. I know just how important it is for a coach to keep their athletes healthy. In fact, one of the most rewarding aspects of my role as a physical therapist is working as a team with other coaches in the community to keep their injured athletes in sport or help them return to it. I get to help TWO people, not just one!
Your coach should provide you with emotional support, encouragement, and inspiration during recovery. For example, they can suggest alternative ways to stay involved with the team/club or run community even if you need to take a break from running. One of my favorite examples of this is when a local coach organized regular group walks for her injured athletes (and their dogs). A coach can also help you modify your short- and long-term training goals based on your current level of function.
If your coach does not have a license to practice physical therapy or medicine, they shall not evaluate you or diagnose your injury nor should they purport to treat or cure you. Even if a problem is diagnosed by a healthcare professional, a coach is not qualified to provide or prescribe treatment. If they attempt to do this, they are practicing medicine without a license.
Examples of types of treatments that may be provided by a licensed physical therapist, not a coach:
prescribing exercises, stretches, or nerve glides for the purpose of rehabilitation/treatment of pain
soft tissue mobilization (manual or instrument-assisted)
joint mobilization
Please note: this is not an exhaustive list of treatments provided by physical therapists. A thorough list is available on the American Physical Therapy Association website.
“The reason to work with a licensed physical therapist or medical professional is for your own protection. In order to heal, getting an accurate diagnosis and treatment plan is critical. The job of your coach is to support this and work with your medical team as you work your way back to health.”
Physical therapists are licensed, primary healthcare professionals who can clinically diagnose neuromuscular and musculoskeletal injury without a referral from a physician. Once they determine the cause of pain or injury, they may use a variety of treatment methods to restore function. They complete a postgraduate doctoral or masters degree program, which is an average of 3 years after a completed bachelor’s degree.
If you have any questions about whether or not your coach should be providing certain services, please contact your licensed healthcare provider.
Coach Liz Weidling is the coach and owner of Red’s Triathlon Team. Coach Amy is the coach and owner of Roadrunners of Kansas City and a physical therapist and owner of CoachAmyPT.
Is it too cold to run outside? If the effective temperature (taking into account windchill) is below zero, running outside isn’t recommended. Running performance decreases as the temperature drops and the longer you are outdoors the higher the risk of hypothermia or frostbite. But darn it, running indoors on a track or on a treadmill isn’t optimal either. So what are we to do? If you decide to run outdoors in sub zero conditions, arm yourself with knowledge first with these tips from Coach Amy.
Adjust your expectations. Muscles don’t work as efficiently in the cold; they don’t produce the same force. This means you have to work harder to run your normal pace. Expect an increase in pace of around 10% at a temperature of zero degrees. So, for example, if you normally run a 10 minute mile, expect that for the same effort, you will achieve an 11 minute mile. Until it warms up, skip the speed drills.
Minimize your exposure to the elements. Consider cutting back your planned distance and the amount of time you are running. Your coach can help you make adjustments to your plan depending upon your experience and goals.
Normally, when running long distances, your body relies on fat stores for energy. But, the colder it is, the more your body will rely on glucose (sugars). This means you will hit a wall sooner into a long run than normal. To account for this, be sure to consume fuel before the workout starts and increase the frequency with which you normally fuel during a long run.
Dressing to prevent frostbite and hypothermia is extremely important. Keep the body covered; one of the signs of frostbite is numbness so you won’t feel it happening! Even though it is cold, you will still sweat when running. Keep the body dry; moisture from rain, snow and sweat increases the risk of hypothermia. Check out these tips on How to Dress for Cold Winter Running.
“One cold weather trick that works is to apply vaseline to any surface exposed to the cold—nose, cheeks. It works very well to protect from the wind chill effect.”
Warming up before a run with dynamic stretches and pre-run drills is always a good idea no matter what the temperature because it increases blood flow and prevents injury, but it is even more important when it is cold outside. Do your warm-up inside.
Run with a friend or if you are running solo, carry a phone with you and let a family member or friend know that you are heading out.
In very cold temperatures, your body is already using energy just to stay warm. Throw in the exertion of exercise and the risk of hypothermia goes up. Hypothermia is a medical emergency. Know the signs and symptoms of frostbite and hypothermia as well as what to do in the event you or a run buddies develop symptoms. Signs and Symptoms of Frostbite and Hypothermia and What to Do.
Whether you decide to run indoors or out in the arctic tundra that descends on us from time to time, stay safe and run happy and healthy!
