Commentary by Dr. F. Andrew Rowan
Whether you’re a walker or a runner, you can start your training plan and avoid injuries with these tips.
How should I get started if I want to train for a race?
There are lots of resources available for training, and many will cater to your individual needs. If you’re looking for a running group, check your local gym or running apparel store. A running group is a good option if you like having accountability and a set training schedule.
The internet also can be a helpful tool, and it is full of customizable plans. The key with any training plan is to start where you feel comfortable. Consider the running pace, mileage and intensity of the training plan. Be realistic about your goals, and if you haven’t exercised recently, check in with your primary care physician beforehand to make sure it’s safe.
What are common injuries for runners, and how can those injuries be prevented?
Most injuries, such as shin splints, strains, muscle spasm or plantar fasciitis, are repetitive strain injuries. These injuries happen when your muscles and tendons are overworked. Prevent this by sticking to your training program – don’t skip a week or move too fast. Regular exercise keeps your muscles moving and your joints loose, which reduces the chance of a repetitive strain injury. Don’t forget to do a thorough warm-up and cool-down before and after exercise, and to leave enough time for rest between workouts.
It’s common to be sore during training, but what are signs I might be injured?
Typical soreness comes with any workout, especially if you are trying to push your time or intensity. Most soreness will settle after resting and stretching. If you feel a sharp pain, or if your symptoms are persistent, those are warning signs of injury.
Injuries can happen to any runner, and treatment often involves rest and rehabilitation. If you do suffer an injury, that doesn’t always mean you can’t participate in your race. Talk with your doctor about your options for crossing the finish line.
Dr. F. Andrew Rowan is an orthopedic surgeon at IU Health North Hospital.
