The Five (or so) Health Pros Runners Need to Know

Who to call when you need a second opinion

image: Hannah Busing via Unsplash

One of the great things about running, especially for us introverts, is its fundamental solitary nature. Sure, you can run with a group or on a team, and there’s a certain camaraderie about the nod or the wave. But at the end of the day, it’s you and your legs. Especially during the pandemic, having a passion that thrives when you’re by yourself has been a gift. It’s felt safe and accessible, even when pretty much nothing else was. Score one for alone time! And yet, to maintain a healthy running practice over many years, you probably need some help from other people, at least occasionally. You don’t need to pay a stable of professionals to keep you going, and unless you’re a top-level pro, you probably can’t swing that, anyway. You don’t need to join a club or a group, either, if that doesn’t sound fun. But you’ll probably benefit from at least a few key relationships with experts over the course of your running life. Who are some of the folks you might want to have on speed dial for guidance and advice?

1. Primary care provider (PCP). This is the person who helps you with your day-to-day health concerns, including keeping you up to date on screenings and treating common illnesses and injuries. They’re the one you call first when you have a health question or something isn’t right. It’s super helpful to have an ongoing relationship with a PCP rather than going to urgent care whenever something comes up. They can get to know your history and lifestyle and tailor recommendations to meet your needs. They can order labwork and imaging tests if you need them. Building a relationship can help ensure you get the best diagnosis and treatment and that your care is aligned with your values and preferences. Your PCP can be a physician or nurse practitioner, and in some states might also be a physician’s assistant or naturopathic doctor. If you have health insurance in the U.S., you can use your carrier’s website to find a participating provider and set up an appointment for a physical and/or to establish care. If you don’t click with this person, it’s OK to keep looking! The best time to get set up with a PCP is when you’re not sick or hurt — why wait? I work as a PCP myself, and when new patients come in to see me when they’re feeling fine, it’s a wonderful opportunity to focus on what works and build from there.
2. Physical therapist (PT) and/or sports chiropractor. A PT should be your go-to person for help with niggles and aches before they turn into full-blown injuries — but they’re there to help if that happens, too. Physical therapists have advanced degrees, and increasingly this includes a doctorate. In some states, you don’t even need a referral or order for physical therapy — you can just schedule yourself (though if you’re looking to have it covered by insurance, you might still need one). If you do need a referral, ask your PCP (you took my advice and got one, right?). The mainstay of physical therapy is an assessment followed by a progressive corrective exercise program, but many also do hands-on treatments. (Sports chiropractors, who have degrees from chiropractic schools, can operate similarly, and often rely on manipulation and manual work — they don’t just treat the spine). Either practitioner might use techniques like scraping, needling, or laser therapy to help with soft tissue problems. Seek out a practitioner who focuses on athletes and ask about relevant certifications (PTs and chiropractors have a large scope and all might not be experts in treating runners). Ask local runners and coaches for a recommendation or look online for a sports-focused clinic. Some practitioners will offer a free consultation to see if they can help you. As with a PCP, the best time to seek out a PT is before you have a serious injury. There’s a pervasive misconception that you need to be recovering from surgery or a major injury to benefit from PT — it’s time for that myth to die! Catch it early and just maybe you can keep running.
3. Massage therapist or bodyworker. If you think of massage and other bodywork as a luxury, think again. Scientific evidence supports massage’s role in recovery and injury prevention. Potential mechanisms include increasing blood flow and improving tissue restrictions to improve range of motion. Additionally, bodywork increases awareness of the body’s present state and unique quirks. The more you know what’s going on with you, the better you’re able to respond and give your body what it needs, whether that’s rest, mobility work, hard training, or something else entirely. Plus, it feels good. Incorporating bodywork into your routine periodically, especially if you’re building up to new intensities or distances, can help you stay injury-free and keep running enjoyable.
4. Dietician or nutritionist. Underfueling is rampant among runners. Though nutrition advice is plentiful online, most of it is garbage. If you’re struggling with fueling appropriately, you’re having trouble getting your energy up, you want to lose weight, or you’re not making progress and you’re not sure why, consider seeking out a nutrition pro. The most educated professionals are registered dieticians (RDs), and some have additional training in sports (look for the “CSSD” credential). The term “nutritionist” is not regulated and doesn’t guarantee any particular education; some may have advanced degrees and some may have no formal training. Seek out a professional who works with athletes and who does an individual assessment rather than a one-size-fits-all program. Experience and approach vary widely, so do your due diligence and ask about training and experience. A few red flags to watch out for: if someone is aggressively selling food or supplements, provides a ready-made program, or leans heavily on their own story to promote their services, you might want to keep looking.
5. Coach. Do you have goals and you’re not sure how to reach them, or you’re on a plateau and want to level up, or you’re prone to injury but want to increase distance, or. . . you’re just stuck? Maybe a coach is for you. If you’re feeling shy about it, or maybe even unworthy, don’t! There are coaches who work with all levels of athlete, and beginners often have the most to gain. Many coaches work primarily or entirely online, so if meeting in person or talking on the phone isn’t for you, you can still get personalized support. You might try a group program if you’re looking for a more affordable option (but you’d probably have to talk to other people!). Coaching is a commitment, but it might be just what you’re looking for if you’re feeling adrift.

Bonus round: Get your loved ones in your corner. Running, and the eating, rehab, strength work, and recovery that comes with it, takes time and focus. Consider what you’re asking of your nearest and dearest, and honor the ways they support you. This will be so valuable to your longevity as a happy runner, beyond any professional help you might enlist.

If this list looks overwhelming, don’t worry, you can still run by yourself with nothing but a good pair of shoes! But with the right professional advice at the right time, you’ve got a good chance of running strong for as long as you want. Enjoy your solo time, stay healthy, and run happy!