Blog for Roger E. Murken, M.D.
Stay on Pace for the Big Race
How To Stay On Pace Before, During and After the Race
As 15,000 marathon runners gear up for Denver’s sold-out marathon and half marathon in October, they will wrap up training and push themselves to new limits. Training for and completing even a half marathon is no small feat, making it important to be aware of how to prevent injury before, during and after the race.
Visits to doctors’ offices always increase before a big race, and at Panorama Orthopedics, this year has been no different. Common complaints among runners include problems with their knees, feet and/or ankles. Unfortunately, things like inappropriate training, bad footwear and not enough stretching will keep some runners from even reaching the starting line this month. But there are things you can do to prevent injury and keep yourself in the race.
Before you begin a training program, assess your current fitness level. It’s not unusual to have added a few extra pounds since your last training period. Just be aware that a few more pounds means additional stress on your joints and other parts of your body, so easing into a training program is a good idea, especially if you haven’t been working out regularly. New runners often experience the most injuries.
Next, put in the time training. Races are so exciting, with lots of spectators cheering, giving runners an added boost to get through the race. The adrenaline can get even the most casual runner through a half marathon, but if you haven’t put in the miles, you may be setting yourself up for injury. Running should be a regular part of your training regime, but it’s also a good idea to incorporate other activities like yoga, swimming, sprint training and biking.
Be good to your feet. The right shoes can make a big difference, and many runners keep their shoes and orthotics far too long. After 250-500 miles of use, 60 percent of a shoe’s shock absorption is lost, leading to more wear and tear on the body. Also, knowing whether you pronate or supinate can help in choosing a good shoe. If you aren’t sure, a good running store can offer advice.
Watch for overuse. It can be tempting when you experience a small injury to try to “run it off,” but listening to your body can help head off injuries by addressing small problems before they become big ones. Left untreated, common overuse injuries such as stress fractures and tendonitis can take runners out of the race.
Following these tips will help get runners to the finish line safely.
The information on this site is purely informational and may not pertain to your specific ailment. It should not be taken in lieu of a doctor's advice!
