Training for the Broad Street Run? Here are some tips to help you avoid injury
The Independence Blue Cross Broad Street Run is just about a month away. You're probably seeing lots of people out there training for it. You probably also hear a lot of people talking about the aches and pains that come from all that running.
So, how do you prevent issues, and when should you go see a doctor? As the race inches closer, physical trainer Rich DiGiacomo is already seeing runners push to the point of strain. "The most often kind we get is overuse injury.
People are running high mileage and there is wear and tear on the body," says DiGiacomo. He says if you're just now thinking of running the race - don't. "It's going to be very tough, and maybe unrealistic to go from zero miles to a ten mile race in less than a month.
" Clubs and online sites can help you find reputable running schedules. DiGiacomo says there's also a lot of mistakes being made when it comes to stretching. As it turns out, all the standing quad, leg and calf stretches - called static stretches - are fine to cool down with, but not to warm up.
"What we really teach is that when you prepare for running, it's better to do a dynamic active warm up. " He recommends a three to five minute cycle that consists of thirty seconds or so each of squats, reverse lunges, heel lifts, high knees and butt kicks. "The idea is short, simple, effective, covering all the major muscle groups of the legs, get your heart rate going a bit and you're on your way to the run.