Running Tips and Injury Prevention: A Conversation with Physical Therapist Chad Boehm

Preparing for the Jefferson Healthcare Rhody Run? Get expert tips from Physical Therapist Chad Boehm on safe training, injury prevention, and recovery.

March 14, 2024

Are you gearing up to run or walk in the Jefferson Healthcare Rhody Run? Running can be an excellent form of exercise, but it’s essential to approach it with caution, especially if you’re new to the sport. To help beginners prepare for the Rhody Run, we asked Physical Therapist Chad Boehm, DPT, CSCS, about training, injury prevention, and more. In this article, we’ll cover the top tips from Boehm, who is a certified track and field coach.

Starting Out Safely

Boehm emphasizes the importance of ensuring your safety before hitting the trail or the pavement. If you’re new to running or have underlying health concerns, consulting with a healthcare professional is crucial. Addressing cardiovascular and mechanical safety concerns upfront can help prevent injuries down the road.

“If somebody was coming to me and said, ‘this is my first run ever, I’d like to start running;’ first and foremost, we want to ensure they’re safe.” – Chad Boehm, DPT, CSCS

Gradual Progression

For those eyeing a 5K or 10K race like the Rhody, Boehm recommends a gradual training approach. Starting with a mix of running and walking, gradually increasing running time over several weeks can help build endurance and reduce injury risk. The timeline for training may vary depending on individual fitness levels and experience.

Common Injuries and Prevention

From patellofemoral pain to IT band issues, many people training for a race encounter injuries that are specific to runners. Boehm suggests proactive measures like stretching, icing, and activity modification to address these concerns. Consulting with a physical therapist at the first sign of discomfort can prevent minor issues from becoming major setbacks.

Warm-up and Recovery

Dynamic warm-ups before running can help prepare your body for exercise, while post-run stretching and foam rolling aid in recovery. Boehm stresses the importance of maintaining tissue pliability, especially for those who start running later in life.

Knowing When to Stop

While pushing through discomfort may seem tempting, Boehm advises adhering to the 10-minute rule. If pain persists or worsens after 10 minutes of running, it’s best to stop and seek proper treatment to avoid exacerbating the issue.

Looking Ahead

Whether you’re a novice runner preparing for your first race or a seasoned athlete aiming for a personal best, incorporating these tips into your training regimen can help you stay healthy and perform at your best. To learn more about how we help East Jefferson County work toward wellness, visit the Jefferson Healthcare website.

Remember, running should be an enjoyable and rewarding experience, and with the right approach, you can achieve your fitness goals while minimizing the risk of injury. Learn more by listening to our entire conversation with Physical Therapist Chad Boehm on the To Your Health podcast.

Stay tuned for part two of our conversation with Chad Boehm, where we’ll delve deeper into advanced training techniques and injury management strategies.