Are you a runner who has had your spring race cancelled or delayed and you are struggling to get your running mojo back? In this episode we are talking about how to run and train safely during this COVID-19 crisis with our Special Guest, Steve Carmichael who is founder of Runbuzz Pacebuilders online run coaching and running community as well as the host of the Runbuzz podcast.
In this episode within the Healthy Runner Facebook Group, Steve shares running tips for the following questions:
Click the video below to watch the LIVE interview with Steve within the Healthy Runner Facebook Group
Don’t be driven by fear, just be smart.
There is a myth that runners can’t be impacted by this because we are healthy but I personally know someone here in Ohio who was hospitalized for 6 days, 2 in intensive care. She is 41, a runner and had no known previous high risk factors. We are generally more healthy (as an overall community) and are in a lot better position than most, but don’t have a false sense of security thinking you are invincible either. She in fine now, but she has been running for 8-9 years and took fitness classes. I think for most of us, I would like to think we would get milder form but runners do come from all kinds of backgrounds and fitness levels so it is best to be safe.
I think there is a lot of debate around ‘social-distancing’ when running. I think this could be something to address. For example, is 6 ft enough? There is no real known answer but 6 feet is definitely the minimum we keep hearing. There is that Belgium study that says 6 feet is not enough due to a runner’s slipstream, but from my understanding it is not a peer-reviewed study and only a computer simulation. I think it makes sense though. I personally do not feel 6 feet is enough, but that is only opinion on my part.
Are there opportunities to avoid crowded running trails for your training? Yes, you can run in neighborhoods and take up trail running so maintain social distances while you train to run!
One aspect of running safely, is taking care of your immune system. Runners should be aware that too much running may negatively impact their immune system. We know running can boost it, but there is evidence showing that it can weaken it at higher distances or when over-training. I don’t have a specific answer since I am not an expert on immune systems, but I am advising people to stay at low/moderate distances in the near term to be safe and I am closely watching those runners I work with to ensure they aren’t over training.
Making adjustments to your training goals as a runner is important during these uncertain times. I think now is the PERFECT time to take a break from races and work on other areas that you may be weak in as a runner. In fact, other than the monetary losses of losing race fees, I have actually embraced this time as an opportunity to work on areas that I am weak in. Here are a couple of areas you can focus on as a runner that you may have been ignoring during the “normal” race season.
Just Because You’re Home…Doesn’t Mean You Can’t Workout
This is how SPARK Physical Therapy is helping our running community out during these difficult times. We get after it every Monday,Wednesday, and Friday at 6AM (different exercise program each day of the week)
For the 20 community members in our SPARK Fitness program they are able to catch the replay and get their real-time workout either during a lunch break or after work so they can feel stronger and healthier as a runner for less than $3 a workout
into our community for the month of May…only if you want to continue moving forward with your health goals for 2020 (even during a global pandemic)
TEXT “SPARK FITNESS” to (203) 376-6514 for availability. Spots are limited, get yours before they ♀️ away! For more information on the program CLICK HERE.
This is best done when you are NOT race actually! This will allow you to work on pace without having the pressure of building distance for a race at the same time. For more in depth information on training healthy as a runner check out the 5th principle of the SPARK Blueprint by clicking THIS LINK for the blog article on training smart with proper progression.
Another tip for running mindset is to avoid the ‘race’ only mentality – I think for many runners, we fall into the “race is all we train for” mentality. We get caught up in running to race. I like racing too, but it is not my WHY when it comes to running. Racing for me is the reward. Training is the journey. I feel some runners race too much and then wonder why they never get better. When we always train for races, we often are trying to get faster at the same time we are trying to run further. Training both at the same time can work very early on in your running, but over time, the training effect gets diluted. Use this as an opportunity to get better in one area and you will see a bigger outcome in that one area of your running when we CAN go back to running races. Because if running for you is ONLY about the race, or running races… Then I think you will be frustrated for awhile. If you are into racing, or need those medals, then virtual races can be a nice option right now.
This does NOT usually mean stopping running. To find more about recovering from nagging running injuries click THIS LINK for a previous blog article on this topic.
Have patience, have grace with yourself. Slow down and enjoy the quiet time we have right now in some areas of our life. Watch some running documentaries on Netflix or Amazon, or even YouTube, listen to podcasts on running or nutrition, or strength training. When you immerse yourself into something, you will slowly change your brain to think/act on those things. There is a thread in the RunBuzz community Facebook Group right now actually that has a ton of suggestions from our community members. Maybe start a thread like that if one doesn’t exist already in the Healthy Runner Facebook Group. Manage stress to the best of our ability. These are uncertain times, but stress wears us out and kills willpower. Running will help with that if you can just get moving. Even if you don’t feel like a run, go walk.
Seek out accountability partners or seek coaching – something external to you. If you are fortunate to have a job right now, shift the money you would normally spend on race fees to coaching. Being accountable to someone whether that is a coach or a friend can do amazing things for staying motivated (or at least following through on workouts because, let’s face it, not everyone is always motivated)
Turn your mindset from something we can’t control to something we can. We can’t control what is happening right now, but we are IN CONTROL. Maybe is starts with schedule your workouts. Like at a specific time on your calendar. Then set an alarm on your phone, just as you would when you wake up. For many of us we have temporarily lost the structure of a normal life. Now is the time to put some of that structure back into areas of your life where we control things. If you used to take a class every Tuesday, schedule a workout at that same time you would have normally taken a class. For tips on getting back on your normal routine during COVID-19 check out this previous SPARK blog article by clicking THIS LINK.
Seek help, if you need it. These are challenging times. Don’t be afraid to do so. Seek out mentors, coaches in areas you want to work on and even counselors if you think you may need help with all this added stress, and anxiety. Now is not a time to deal with this on your own. You had Irene Bosco on, last week and she spoke to a lot of this and is a great resource. Check out the podcast and blog article from Irene’s interview HERE
I have this mantra #stopowncommit. It keep me focused. Whenever, I feel down, or feel like slacking off, I put those 3 words in my head. STOP – we have to interrupt the negative thought or feeling. We have to OWN the feeling – like it is OK to feel this way, but it is US who can change it. We don’t blame the situation, we own it. and then finally COMMIT – what are we going to do about it? We have to act on the COMMIT part. If you feel yourself resisting, you repeat those 3 words. STOP resisting, OWN – it is ME, my brain putting in false narrative of why I can’t go run right now, and then COMMIT to just take the next step towards the desired outcome. I’m actually writing a book around this mindset and running because it is an area I have been studying for a few years now and have been gathering data and research and interviewing some sports psychologists on this idea and how coming up with our own form of STOP OWN COMMIT and other techniques can change the way we behave. Of course, I am the worlds worst writer and sometimes procrastinator so it may be awhile…
Finally, It is easier said than done, but change perspective. This is an incredible opportunity if you choose to take it. This is your off-season in terms of running races! In all sports, real gains are made in the off-season, not during the season. This is the time to not only revisit fundamentals, but to have your biggest gains. You guys are all athletes! You can choose to either waste this time, or use it as an opportunity. I allowed myself to feel crappy about losing my sprint goal race for about a day, then realized I could feel sorry for myself for something I have no control over, or I could do something about it. I hope for those of you tuned in and listening, that you find whatever that is for you.
In this blog article, Steve Carmichael from the runbuzz pacebuilders online run coaching and running community as well as the host of the Runbuzz podcast shared some actionable tips with us to get us through this difficult time of social isolation while still running. I personally thank Steve for his time and wisdom in helping us to run and train safely during this coronavirus crisis.
Thank you for taking the time to read and stay active, stay healthy, and just keep running!
Duane Scotti, PT, DPT, PhD, OCS
Connect with Steve at Runbuzz to get access to training plans, run coaching and access to 100’s of blog posts and podcast episodes covering topics in running, training, strength training, nutrition for runners, fitness mindset, runner lifestyle topics and more:
Do you want to know more about our SPARK Physical Therapy running injury clinic or our healthy runner evaluation to get you on a specific plan to PREVENT any running related injuries as you ramp up your miles for 2020?
Have you been worried about your health or the health of your loved one’s during this whole COVID crisis we are going through? In this episode we are talking about how we cope with this new world we live in during COVID with our Special Guest, Irene Bosco who is a Clinical Social Worker Specialist at Nutmeg Counseling Services in North Haven, Connecticut.
Click THIS LINK to hear Irene’s 3 tips that we can all implement during social isolation to help keep our families healthy.
Are you a parent who is feeling like you are juggling 3 jobs right now? Employee, mom, and teacher 24/7? Are you struggling to keep your children active right now?… Are you wondering what the best practices are to motivate your children to stay active during this coronavirus isolation? I know this is going on in my house and I had the pleasure of interviewing my cousin who is an expert in this area.
In this episode, we are talking about how we can help and keep our children active during this crisis with our special guest, Brett Yarris who is founder and instructor at BioKinetiX a movement company in New Canaan, Connecticut.
Click THIS LINK to hear Brett’s 3 Tips to help get your children more active!
What 3 tips did I learn during these past 3 weeks of being home social distanced from my world? How did I stay active and fit and maintain my sanity?… “I feel so out of control and with all the chaos going on in my house … how do I stay fit without going to the gym?!” Have you thought this to yourself?
I know I have! Personally I’ve had this issue this past week trying to balance life, family, work, and staying active. We all had big goals for 2020 and spring races, now that the plan has changed we can’t let ourselves dip into a place we don’t want to go! In this blog article, I got you covered on how you can stay active and fit with these 3 tips I learned during the COVID-19 crisis.
Click THIS LINK to learn about my 3 Tips to boost your confidence with your home workouts during this difficult time.
Are you in need of some mental relief (like me) and are looking to get in some exercise during this time of social distancing?
Are you a runner who wants to stay healthy now more than ever for the benefits of your immune system while we try and prevent the spread of this virus ?
Click THIS LINK to learn how to “just keep running” during social distancing.
Are you a runner who has had your spring race cancelled or delayed and you are struggling to get your running mojo back? In this episode we are talking about how to run and train safely during this COVID-19 crisis with our Special Guest, Steve Carmichael who is founder of Runbuzz Pacebuilders online run coaching… View ArticleRead More
Do you struggle with running at the same level you used to be able to do a couple of years ago? Do you have knee pain when you hit the pavement for your run? In this article we’re going to cover the 5 things you need to know about Iliotibial Band Syndrome! If you… View ArticleRead More
Are you starting to walk, jog, or run because your gym is closed or your other hobbies and activities are shut down during COVID-19? Are you intimidated by other runners or worried you are too slow to be a runner? During this live interview with Catrina Aniballi, Duane and Catrina answer some common questions and… View ArticleRead More
Are you new to running during the coronavirus crisis or have you been running for years but are not sure if you are in the right shoe, how to properly care for you shoes, or even when you should replace them? I was lucky enough to bring on Matt Santillo, running shoe expert from Woodbridge… View ArticleRead More
Are you a runner trying to stay healthy but can’t train because pain is stopping you from meeting your running goals? For me, there is no better feeling than starting my day off on the right foot hitting the pavement with a nice run. Running helps put me in the proper mindset to tackle the… View ArticleRead More
Registration Have you been struggling to get the motivation to run consistently? Add a SPARK to your summer and get back your running fitness with this special virtual half marathon! In the wake of COVID-19, SPARK Physical Therapy and Lift Your Sole are collaborating to coordinate a virtual half marathon to keep you motivated… View ArticleRead More
Have you been struggling to motivate yourself to prioritize nutrition during this stressful time of coronavirus? Are you wondering how to recreate structure or reestablish your mealtimes during your day while working from home? Personally, I know my discipline with nutrition took a back seat during this pandemic. In this article, you will learn actionable… View ArticleRead More
Do you want to know how to fuel and hydrate properly before you run your first virtual half marathon? Have you struggled with hitting the wall during your previous races? I know I have! My legs locked up during my first and only full marathon in Hartford. I wish I knew how to stay hydrated… View ArticleRead More
Why do I keep getting injured running? Have you wondered this before or want to know how running injuries can be prevented? Do you think your body is just not made for running? These are the struggles and frustrations I hear often for those looking to seek a healthier lifestyle. I even thought this myself… View ArticleRead More
Do you get tightness in your muscles or feel aches and pains during your running? Do you know you should be doing stretching exercises to make you a better runner but you are not sure what you should be doing…😩? We’re here to answer those questions and give you the best exercises to do in… View ArticleRead More
Would you like to remain active, get stronger and heal from injuries without being told that you have to stop running? In this blog article, we will lay out the foundational principles that I like to call the “SPARK Blueprint”, which will bring your running to a new level as we head into the new… View ArticleRead More
Runners! Do You Have Nagging Injuries? Do you wake up every morning with an achy pain on the bottom of your foot when you get up to go brush your teeth? Or are you a runner who has been feeling knee cap pain during your runs, going up and down stairs, and when you squat? … View ArticleRead More
Registration Have you been struggling to get the motivation to run consistently? Spark off your summer and get back your running fitness with this special race series! In the wake of COVID-19, SPARK Physical Therapy and Lift Your Sole are collaborating to coordinate a virtual race series to keep you motivated and running this… View ArticleRead More
Do you get lost in all of the exercise that is shared out there on social media? Do you know you should be doing exercises to make you a better runner, but you’re not sure what you should be doing? We’re here to answer those questions and give you the best exercises to do in… View ArticleRead More
Have you been frustrated that you should be training in order to run, but you’re not sure what exactly you should be doing? We are here to answer your questions about jump training or what we call plyometric training! I’m going to sharing with you something I didn’t even get in PT school…. View ArticleRead More
Have you ever felt drained during the last couple of miles during your long run or you can’t keep your pace at mile 10 for a half marathon or mile 20 for a full marathon? In this article, we will be taking a deep dive into how you can fuel for a long run… View ArticleRead More
Do you have a plan when you head out the door to go for a run? Have you been wondering…how fast should I run? When I first started running 9 years ago, I would go outside and would just try to run as fast as possible. I thought “running is cardio and if I’m not… View ArticleRead More
In this article we’re going to cover 5 tips for healthy running! We’re going to be looking at staying healthy as a runner! So if you’re struggling with pain, unable to run a few miles without pain, unable to speed train like you used to – this is for you! Here is a quick… View ArticleRead More
Runners! Have you ever experienced foot pain? Are you frustrated that you are receiving poor advice about your foot pain and your foot pain is not going away? I know I’ve been there. I was ignored and wasn’t taken seriously. I was told I shouldn’t be a runner! Well, that resulted in a total of… View ArticleRead More
I am taking this COVID-19 social distancing and quarantine situation as a way to take lemons and make a little lemonade! I want this to be an opportunity to serve even more of you! To help you STAY ACTIVE, STAY HEALTHY and improve your immunity (and mental sanity) during this crisis together! Click THIS LINK… View ArticleRead More
It is the dog days of summer and we are currently running through the hottest part of the year and we wanted to help you conquer running outside in the summer! Have you every thought to yourself …what temperature is too hot to run? Or do you want to know how to prepare to run… View ArticleRead More
Do you still need a kick start to getting your running fitness back? Have you been struggling to get your motivation back to be consistent for your runs? Would you like more energy, motivation and finally get rid of your aches & pains for those mental clearing runs? In this Healthy Runner Podcast episode, we… View ArticleRead More
Are you new to running and you just go out there as hard as you can each and every run? Are you someone who always gets injured every time you try to train for a race? I know I have been there before running 49 road races and 21 half marathons to date. In this… View ArticleRead More
Do you have pain in the back part of your upper thigh or near your butt right on your “sit bone”? Is this pain preventing you from running? In this article we’re going to discuss ways to stop this pain in its tracks to get you back on the road doing what you love as well as to prevent it from coming back!Read More
In this article we will be discussing the one test your doctor must order for you when you are in pain as well as what to expect during your first physical therapy appointment. You could be a runner, dancer, gymnast, or an aerial circus artist who is having pain in your knee, foot, or shoulder. … View ArticleRead More
Does adding yoga into your running make you a faster runner? Rachel Pelham Serafino is a yoga instructor at Running Asana, a new kind of yoga studio built by and for runners. In this episode, she dispels common misconceptions about yoga as well as breaks down the physical and mental benefits that you will see… View ArticleRead More
Do you get stubborn pain on the outside of your knee with running especially going up hills? This could be sharp at times and may even cause you to walk during your run. Have you thought… will IT band syndrome ever go away? Have you tried rest, ice, and stopping running but every time you… View ArticleRead More
Have you ever been on a run and wondered…why does the front of my leg hurt when I run? Were you thinking to yourself, should I run through shin pain? This can be common for new runners just starting out or can occur in experienced runners who are really stepping up their training with heavy… View ArticleRead More
What Happens When You Train For 13.1? Do You Have A 2020 Goal To Run A Half Marathon? 13.1 is within reach and we have the race for you! The Cheshire Half Marathon on April 26th! VERY EXCITED TO SHARE THIS NEWS… ⠀⠀⠀⠀⠀ More than excited to be teaming up with Clay Tebbetts in… View ArticleRead More
Have you ever wondered what you should do if you have pain during or after a run? This is a topic we hear about often. Have you ever been in a situation where you’re running and feeling pain and wondering, is this real pain or is this normal soreness? Are you icing after every single… View ArticleRead More
Have you been frustrated in the past that you’ve taken up running or you started a new training cycle and you just get injured and must stop? In today’s blog & podcast episode, we’re going to be talking about how to strengthen your muscles to train, to run. Click the video below to… View ArticleRead More
Did you struggle to stay fit in April? Get your SPARK back as you rise up from this downturn! Dropped some serious fire last night on Monday Night SPARK Live! This video outlines the 3 benefits of having structured workouts. If you missed it above CLICK THIS LINK to take you to… View ArticleRead More
For the past 16 years, I have worked with many runners and have been fortunate enough to be able to run for the past 8 years… BUT It hasn’t been all medals and flowers. In this blog post, I am going to answer some of the common questions I get from runners on how… View ArticleRead More
Don’t Let Achilles Pain Let You Down At Your Next Race! In this article I will outline 3 simple steps that will allow you to stop achilles pain in it’s tracks before it even begins. These tips are based on years of experience working with runners who suffer from this condition and I want to arm you with the tools to prevent it in order for you to add those summer miles and hit your PR’s!Read More
Does the heat and humidity prevent you from running? Do your race goals suffer if you have a hot weather day? In this article we’re going to be covering 7 tips to help beat the heat and actually go for your run even when the weather is hot and humid! In excessively hot weather,… View ArticleRead More
What Can I Help You With During These Uncertain Times…? Are you in need of some mental relief (like me) and are looking to get in some exercise during this time of social distancing? Are you a runner who wants to stay healthy now more than ever for the benefits of your immune system while… View ArticleRead More
What 3 tips did I learn during this past week of being home social distanced from my world? How did I stay active and fit and maintain my sanity?…😧 “I feel so out of control and with all the chaos going on in my house … how do I stay fit without going to the… View ArticleRead More
Have you been worried about your health or the health of your loved one’s during this whole COVID crisis we are going through? In this episode we are talking about how we cope with this new world we live in during COVID with our Special Guest, Irene Bosco who is a Clinical Social Worker Specialist… View ArticleRead More
Are you a parent who is feeling like you are juggling 3 jobs right now? Employee, mom, and teacher 24/7? Are you struggling to keep your children active right now?…😩 Are you wondering what the best practices are to motivate your children to stay active during this coronavirus isolation? I know this is going on… View ArticleRead More
Have you Been Told To Stop Running? In today’s article we’re going to talk about something that we hear all too common. If you’re a runner and you’re going to other medical professionals, no matter who it is, whether it’s a physical therapist, chiropractor, orthopaedic surgeon – we’ve heard this story a lot…. View ArticleRead More
“I went to see Duane early into my marathon training with hamstring pain. At that time, I was barely able to run 3 miles and was in pain. After a thorough exam and analysis of my running, he was able to diagnose and start treatment that day. Duane provided me with exercises to strengthen my hamstring and surrounding running muscles, all while slowly building my mileage back up. He was honest with me about setting realistic goals for my race and helped me to meet those goals. With his help, I was able to run the New York City Marathon.”
“I first went to Duane prior to training for my first full marathon because I had some aches and pains from running that I wanted to sort out. Duane was able to diagnose the problems immediately and I went home pain free. The exercises he prescribed were personalized to my needs and within a few weeks, I felt stronger and pain free while running so I could get to healthy training! It’s great to have a physical therapist who understands athletes and encourages people to continue to stay active. I highly recommend Duane to any person who is looking to stay healthy while maintaining an active lifestyle!”
SPARK Physical Therapy was instrumental in my recovery of from achilles tendinitis. I visited a podiatrist who said I would need surgery to shave down a bone spur and Haglund’s Deformity. The recovery would be at least 8 weeks and at the time I was 24 weeks from running the NYC Marathon. Duane evaluated me and said I needed to work on my calf muscle and flexibility. We started treatment with dry needling and specific exercises that I could do on my own. The pain subsided and even after some long runs everything was starting to feel better. I will tell you that I ran and finished the NYC Marathon without pain or issues from my achilles. Had I not met Duane about a week after my podiatrist appointment I would have needed to defer my marathon and probably would still be recovering from the surgery. I was able to run through my injury safely and achieve my goal. The refreshing thing about SPARK Physical Therapy is they do not push for ton of session. I met my running goals in 10 sessions spread out over 3-4 months. Big Thank you to Duane and I highly recommend seeing him for any running injury you may have!
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