Warm-Up
OrthoIndy Physicians Provide Basic Running Considerations

Perfect-fitting shoes, supportive socks, and enough gear to keep runners warm during training sessions outside in cooler temperatures are essential. But in order to prevent injuries before the big day, simple beginning runner tips can keep all mini-marathon runners on course.

“As you lace up your shoes to begin your training regimen, it is imperative to begin with a brisk walk or light jog for about eight to ten minutes to get the muscles moving,” said Dr. Sandy Kunkel, M.D., an OrthoIndy sports medicine specialist. “Following the walk or jog, the runner should take part in a warm-up, consisting of stretching exercises such lunges, toe touches, and quad stretches. Together with the walk or jog, these simple exercises can aid in preventing an injury later.”

While stretching is vital, according to Men’s Health magazine, beginning runners should start walking for a length of time that feels comfortable--anywhere from 10 to 30 minutes. After mastering 30 minutes of easy walking, sprinkle in a one to two minute running session. As time goes by, make the running sessions longer, until running for at least 30 minutes straight.

“When beginning any type of a training regimen, athletes must take it slow and understand that the body needs time to work up to a target,” said Dr. Scott Bowen, an OrthoIndy physician specializing in general orthopaedics. “As we age, it becomes difficult for our muscles, bones, and joints to sustain heavy amounts of stress. Therefore, in order to avoid overuse injuries and to get the most out of your runs, set goals, work up to them, and be smart in your approaches.”

In addition to incorporating warm-ups before runs and setting goals to work toward, OrthoIndy physicians offer the following running tips:

·         Be aware of pain. Discomfort from running can be normal as distance and intensity is added to training. However extreme pain is not normal. If your body is in so much pain that you are running with a limp or if the pain is somehow altering your stride, there is a problem. Stop running immediately, and take a few days off. If pain persists, consult a physician.

·         A good pair of running shoes is an absolute must. Running shoes help the feet strike the ground properly by reducing the amount of shock that travels up the legs. Running shoes can also be perfectly fitted to the feet. With a near-perfect shoe fit, slipping, sliding and the possibility of blisters is greatly reduced. To find a good pair of running shoes, visit a specialty running store. 

·         Know the difference between indoor and outdoor running. A treadmill is used for indoor running and it "pulls" the ground underneath the feet. On a treadmill, runners don't face any wind resistance, which can make running easier. Additionally, many treadmills are padded, making them a good option for athletes carrying extra weight or who are injury-prone. To get the feeling of outdoor running on a treadmill, an athlete can set the treadmill at a one percent incline.

·         Understand where to run. Running can be done anywhere that is enjoyable and safe. To get the most from a run, athletes should consider routes that are scenic, well lit, free of traffic, and well populated. Running is a great way to explore a new territory. To gauge distance, use a watch.

·         Don’t overdo it. The last thing any runner wants is to feel out of breath. Relax, slow down, and enjoy the ride. Focus on breathing from the belly, and if necessary, slow down by walking.

·         Be aware of side stitches. Side stitches or cramps on one side is common with beginning runners because the abdomen is not used to the jostling and shock that running causes. As time goes by and fitness levels increase, many runners find that stitches go away. When a stitch comes on, breathe deeply, concentrating on pushing all of the air out of the abdomen. This will stretch out the diaphragm muscle (just below the lungs), which is usually where a cramp occurs.

·         Utilize proper nutrition. Never eat solid foods an hour before a run. Eating heavy meals before can cause fatigue and cramping. To gain strength and burn fuel, try eating a bagel, banana, or an apple. To avoid dehydration, drink plenty of water or sport drink during the run.

·         Breathe deep from both the mouth and the nose. Breathing through the nose and the mouth at the same time is necessary. Runners should keep the mouth slightly open, while relaxing the jaw muscles.

Whether this year’s Mini-Marathon is your first or if you are a seasoned pro, OrthoIndy wishes you luck.

For more information on OrthoIndy, call (317) 802-2000 or visit www.orthoindy.com.