By Kristin Boza
Seasoned and newbie runners/walkers alike will benefit from proper training for the Ridge Run, this Memorial Day, Mon., May 30. And don’t forget about recovery — taking care of your body after a race of any length is really important to get you back out pounding the pavement safely.
Two health and fitness experts offer their advice for helping runners and walkers get the most out of their Ridge Run performance.
Greenwood Chiropractic Wellness Center, 11001 S. Kedzie Ave., has a team of doctors with more than 30 years of experience. Their team offers several treatment modalities including chiropractic spinal and extremity manipulation, physical therapy, massage therapy, acupuncture, and cupping. Their patients are children, adults, expectant mothers, seniors, and athletes with the goal of reducing pain and increasing strength, mobility, and flexibility to prevent future injury and physical dysfunction.
“Chiropractic care is used to treat a wide variety of issues. Our goal is to go beyond treating symptoms, such as pain, and find the root cause of these ailments,” said Ryan Bielecki, DC. “We work to customize treatment plans for the individual that not only accommodates eliminating pain, but improving overall function and patient wellness.”
Over time, running for long periods can put a lot of stress on joints, and repeated running stress can create dysfunction in the feet, knees, hips, pelvis, and spinal joints.
“Our goal is to identify which areas of the body are causing the primary areas of dysfunction as well as the secondary areas of compensation and develop personalized treatment plans to combat stress and optimize long-term overall function and wellness,” Bielecki said. “Every individual faces different daily stressors based on their lifestyle. Chiropractic care is an excellent option for preventing acute and chronic injuries, as well as optimizing the overall health of those dealing with chronic ailments.”
Bielecki advises those preparing for a race to make sure their body is in optimal condition, which not only ensures the runner can perform at the top of their game, but also eases the recovery period.
“Our ultimate goal as chiropractic physicians is to make sure your body is in the most ideal condition to heal itself, naturally,” he said.
Head to Greenwood Chiropractic Wellness Center before and after the Ridge Run to make the most out your training period and give your body what it needs to fully recover in time for your next big race.
Contact them at 773-239-7777.
At F45 Training, 3246 W. 111th St., the F stands for functional training.
“F45 Training is a functional 45-minute HIIT [high-intensity interval training] style workout that is geared toward everyday movements,” said Danielle Ercole, studio manager.
The studio has specific workouts on each day of the week to maximize strength and cardio. Mondays and Wednesdays are cardio-based classes; Tuesdays, Thursdays, and Sundays are strength days, with Thursday alternating between and upper and lower body focus. Fridays and Saturdays are a hybrid of cardio and strength training. All workouts are designed to unify the muscle groups and help participants perform at their best in all aspects of life.
Runners should be sure to incorporate strength and recovery training as they work toward the Ridge Run.
“Runners should incorporate compound-based movements, which are movements that focus on multiple joints and planes of the body when strength training,” Ercole said. “Examples of compound movements would be lunges, squats, and deadlifts. Emphasizing those movements will increase joint mobility, allowing for increased endurance, speed, and balance during a run.”
Recovery is an essential part of running, and is key for any athlete.
“Focusing on dynamic stretches before and after the workout will increase range of motion and blood flow to the muscles, which aids in muscle and joint recovery,” Ercole said. “As a member of F45, you will get access to at-home workouts and recovery sessions through our F45 Challenge app, which has daily stretching and recovery workouts that focus on the muscle groups used in class that day.”
The whole F45 team is excited to participate in the Ridge Run, and many of its members have been Ridge Run participants even before F45 opened. “We love the support we receive from BAPA and are looking forward to another successful race this year!” Ercole said.
F45 has more than 600 fitness locations throughout the U.S., including the one in Mount Greenwood. Two monthly membership options are available. Unlimited training is $169/month, and attending eight classes a month is $109. Ercole says there are no contracts and memberships are on a month-to-month billing cycle. Contact F45 at 773-658-9360.