The 5 best local races for 2015

If you are the runner or cyclist in your family, chances are you will be unwrapping some new gear this holiday season and getting ready to shed some of the calories you’ve either intentionally or unintentionally put on during the holidays. Whether you are a competitive  veteran chomping at the bit to toe the line, or you are planing a training regimen for your first big race, one of the most exciting parts of doing a race is picking which one you’ll enjoy this year. The following is a list of some great local running races for you to gear up for, or to utilize as part of a training program for a bigger race.

1. Run through Redlands – March 8th 2015. 5K, 10K, 1/2M. This is a great run through some historic settings of Redlands. Prepare for some hill work as this run ascends from downtown through prospect park up to sunset before traversing back to the Redlands Bowl.

2. Highland Y Run – January 25 2015. 5K, 10K, and 1/2M. One of the best times to run in the Inland Empire is the winter while there are snow capped mountains and blooming citrus trees. All proceeds from this race go towards scholarships at the YMCA.

3. Citrus Heritage Run – January 10 2015. 5K and 1/2M. Ok, so maybe you should have already finished your training for this one. But if you are a seasoned runner, why not start the new year with an early run. This run is put on by a great local running group with proceeds benefiting local student athletes.

4. Redlands Chamber Night Light Run – December 27th 2014. 5K. The good news about this run, is not many people actually run it, rather they enjoy the show and move along a gradual pace. This run is in its 2nd year and the focus is have a good time while enjoying the lights around downtown Redlands. Look out for the Optimal Movement Physical Therapy Team this year!!!

5. Los Angeles Marathon – March 15, 2015. Marathon. If this race isn’t on your bucket list, it should be. It’s what most of the members of local run groups are training for and it is the best local marathon. The race course was changed several years ago to now incorporate a Dodger Stadium beginning and a Santa Monica finish (the one good thing Frank McCourt did for LA).

What local races are you looking forward to this year? Add your favorites in the comment section and let me know if I missed one. Remember to train safe and listen to your bodies rather than focus on a mileage goal. Also remember, you don’t run to be fit, you have to be fit to run. Let us know if you need our help with returning from an injury or optimizing your training plan to avoid an injury. Visit our website and get in touch with any running related questions you may have.

www.optimalmovementpt.com

Running Assessment

This is why I wanted to be a Physical Therapist…

I just completed my first running evaluation at Optimal Movement Physical Therapy. My client, marathon runner, John Hackney, has been having some knee pain of late during his runs. I think even more frustrating is the recurrence of a hamstring strain during his marathon competitions. Seeking a biomechanical evaluation with his insurance and scouring the internet for some information yielded little results. I was very happy to be able to provide some answers.

Running is hard to analyze. The movements occur so fast that it becomes very hard to see the movement faults. One second you think you see something important, but the next second it has disappeared. The best way to break down a runner is with video analysis, but the problem with this technique is that it requires more time than most therapists have with their patients. I have come to realize through several of Chris Powers’ lectures and discussions, that the only way to provide a meaningful assessment to high level athletes is by giving them the time they need to be thoroughly assessed. In fact, pain and movement can be so confusing, that the majority of clients need more time than most therapists can give in order to clear up the confusion (but more on that subject in a later blog…).

Seeing the majority of clients (especially high level athletes) leave a clinic without a thorough understanding of their problem is part of the reason I started Optimal Movement Physical Therapy. Within John’s first session, we were able to analyze not only his running, but several other functional tasks including squats, step downs, and single leg stance. Further, the video analysis provided by Simi provided specific metrics on all functional movements. The measurements taken of body angles during running and step downs will allow a post treatment comparison after John has completed some corrective exercises. After analyzing all of the functional movements, I still had time to measure John’s strength and flexibility (decreased hamstring length, decreased gluteal activation, and quad dominant movements – no surprise there). Lastly, John and I had time to discuss the problem, strategize how he can reach his goals, and determine the most appropriate corrective exercises for him (again, more on specific corrective exercises of individuals in a later post).

Motion analysis of marathon runner in saggital view.

In my opinion, this is the way physical therapy evaluations should be. Full of information on the individual’s specific movement with measurements and goals to attain. Oftentimes, a client is left to simply trust a therapist’s or healthcare professional’s word. When given specific measurements, a client can better understand the problem and is more motivated to correct the problem. At first glance, John does not have a lot of faulty movements or impairments, but after 26.2 miles every impairment is magnified. In order to identify and measure these impairments, skilled physical therapists need only spend a little more time with their patients.