Self Care, Safety, Injury Prevention, Overuse Injury, Exercises, Sports Medicine
So, you’ve decided to start running this spring.
If you're healthy, it's a great way to relieve stress and get exercise while you practice social distancing.
Why not set a goal to compete in one or more of the many races hosted throughout Central Wisconsin this fall to keep your training on track?
You’ll carry the memories of training hard and finishing a race for the rest of your life. But we warn you, running and racing against your own time can be addictive.
To finish, you must start well.
And that means training.
Whether you have your eyes set on a marathon, half-marathon or a 5K, training is key to a successful finish.
Eleven things you should know when training for a race.
As always, talk to your health care provider before starting a strenuous training plan.
Why do people run marathons?
According to Active.com, there are several reasons people enter marathon races. For some people, marathon training is a way to lose weight; for others, it’s a way to raise money for charity while doing something they love; for still others, the lure of a major life accomplishment motivates them to run 26.2 or 13.1 miles.
What can I expect my body to feel like during training?
Your body will need oxygen while you’re running. Breathe through both your nose and your mouth to deliver more oxygen to your muscles. It will help you prevent side stitches and muscle cramps.
Your body will become dehydrated when you run longer distances. Prevent dehydration by drinking at least 16 ounces of water before you start. Take water with you and drink every 20 minutes or so to replenish your fluids. Remember to drink water after your run, too.
Use proper form to avoid shin splints, runners’ knee, and falls. Keeping your shoulders still and your hands low at your hips will help you keep your body properly aligned and balanced. Try not to let your hands cross the centerline of your body. Working with a sports medicine specialist or an athletic trainer can help you achieve the best running form.
Aches and pains are normal when you start running. If you experience sharp or severe pain, stop training and call a sports medicine specialist or an orthopedic provider for an evaluation.
Sharp and acute pain, or pain that lasts longer than two weeks, may signal a more serious problem.
We wish you well as you start your running program. If you experience pain during your journey to running wellness, call Bone & Joint, and set up an appointment with Dr. Jessica Juntunen. As a triathlete and Ironman participant, she can help you navigate the hills and valleys of training for a race.
724 South 8th St.
Medford, WI 54451
100 Eagle Dr.
Merrill, WI 54452
1767 Park Ave.
Plover, WI 54467
225000 Hummingbird Rd.
Wausau, WI 54401
©2021 Bone & Joint