Return to Running: Race Preparation

Hey everyone! I’m excited to offer an update on my rehab and training as I prepare for the Gateway to the Smokies 10-miler race.  Although my initial goal was to run a 10K, Ben’s professional guidance and training has increased my confidence to be able to run farther. To be clear, I’m pretty much an average Joe “athlete”.  I hit my running peak in 4th grade when I won the 50-yard dash…my running abilities have declined since that faithful day!  Now, in my early 40s, I stay active but tend to enjoy fun outdoor activities such as kayaking, mountain biking, and skiing. I have typically thought of running as a miserable experience due to chronic knee pain but thought it would be best to practice what I preach every day to my own patients and address the root source of my pain. For that, I needed an expert. Fortunately, I work with just the guy.

Ben performed a thorough evaluation about one month ago to identify my problem areas.  This exam included standard PT testing and measures such as strength and range of motion testing but went much further including video analysis of me running on the treadmill. Following the exam, Ben explained in detail what he noticed were my areas of weakness and provided a targeted home exercise program (HEP) to address these deficits.  In addition, he provided expert advice and a plan to initiate my actual return to run training program.  Ben dry needled my left knee at the conclusion of the first appointment to help reduce some of the pain I feel on the front of my knee below the knee cap which has typically limited my running over the years. With the evaluation completed, Ben released me to the wilds and told me it was time to get to work!  Which I did, I worked the rest of the day at SMSMPT…. but I think he meant it was time to run and train!

I’ve been running 3 days a week and performing my HEP 4-5 days per week.  I started with 2-mile runs and have gradually worked up to about 5-6 miles over the past month.  Early on I tried hard to avoid hills which is more challenging on the body and typically flares up my knee pain.  I’ve integrated hills into my training now and my knee feels great!  I check in with Ben once a week to review and adjust my home program.  He also has performed dry needling techniques to my knee and hip which have been quite beneficial to keep me going strong and pain-free.

Race day is June 21 so keep an eye on this space. I’m a bit nervous about the length of the race…10 miles will absolutely be the longest distance I’ve ever run!  However, I’m confident in my abilities to follow Ben’s guidance and move forward each day to get a little closer to my goal.

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Ryan Marquart

PT, DPT