Vim & Vigor - Spring 2018 - Gwinnett Medical Center - 51
Does the shoe fit? Be sure to get
properly fitting shoes and replace them
every 350 to 500 miles. Shoes wear
differently for everyone, so keep an eye
on this. Ill-fitting or worn-out shoes
can lead to poor form, over- or undercompensation and injury.
Build up a base. Whether you're
a novice or a regular, building up your
mileage and your body's tolerance to
the pounding is important. According
to Thompson, this will change
depending on your unique starting
point, but realistic expectations should
be set when determining distance.
Before considering a marathon, you
should be an established runner,
meaning you should be able to run up
to an hour at a time without struggle
and 25 to 45 miles per week.
Slow and steady. Pacing yourself
means more than just staying steady
during a race. A gradual buildup of
intensity, strength and mileage greatly
reduces the risk for running injury.
It doesn't matter what level runner you
are, a slow and steady pace is the best
COMMON
INJURIES
A running injury can happen
to anyone. According to Becky
Thompson, PT, an avid runner
and running specialist at Gwinnett
Medical Center, injury risk factors
can include inexperience, rapid
mileage or intensity increase,
and shoe age. Common
injuries include:
3 Runner's knee
3 Shin splints
3 Plantar fasciitis
3 Stress fractures
3 IT band syndrome
way to go. Follow the 10 percent
rule-increase mileage by no more
than 10 percent each week.
Food is fuel. Keep in mind that
food is fuel for your body. Keep your
fuel at a premium level with whole
foods-fruits, veggies, lean protein-
and less processed foods. As race day
draws near, add a few more carbs to
your diet the week of or a couple of
weeks out; the night before isn't the
time to carb-load or eat anything
out of the ordinary.
Refuel and recover.
Always refuel and let your
body recover after a
moderate or hard run. Don't sit on the
couch, even though you may feel like
you need to. Low-impact workouts like
yoga, spin and swimming are great
recovery activities because they don't
pound your body like running. They
help stretch muscles and work out any
kinks between runs.
Remember, injury prevention
and successful racing are all about
preparation. "If you decided to take up
swimming, you would probably take
some swim lessons to gain proper form
and get the right suit before beginning,"
Thompson says. "Why should running
be any different?" ■
WEBSITE
Find Your Stride
Running is far more than just lacing up your running shoes
and heading outside. GMC's experts are prepared to help you
successfully and safely achieve your running goals. Whether
you're an avid runner or just starting out, there is a service
just for you. Learn more about our running program at
gwinnettmedicalcenter.org/run.
SPRING 2018
51
http://www.gwinnettmedicalcenter.org/run
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