5 Tips for Runners

Weather is warming up here in Hampton Roads! With races like the Shamrock Marathon (8k and mile) on the horizon, we’re starting to see more and more runners back out on the pavement. If you’re getting back into a routine after a couple months off – or starting to pick your mileage back up – it’s important to protect your body from injuries. Here are a few tips to keep your joints and health on track while you move towards your goals:

1. Stretch. Stretching is not optional; it should be a part of every run you take! Even if you’re doing a short route, you should take the time to stretch correctly every single time you run. Stretching correctly helps protect your joints and improve your form. If you don’t know how to stretch, sign up for a few sessions with a running coach or personal trainer!
2. Rest. Days off are as important as days on – especially for avoiding muscle strain and fatigue. Runners grow accustomed to some level of discomfort with aches and pains, but listen to your body and learn to tell the difference between some aches and a deeper level of exhaustion.
3. Set short-term goals. Even as you work towards a long term goal it’s important to set short term goals to stay motivated. If your long term goal is to run a marathon then run shorter races in between training sessions to get in the race mindset and see what your race times are. This is one way to push yourself. A sports performance specialist can also help develop a personalized training schedule to keep you motivated and improving up until race day.
4. Train in your race clothes. Don’t save that shirt or new pair of shoes for race day; your run won’t go smoothly if you’re uncomfortable in your shirt or still breaking in your shoes. To make sure you feel comfortable and have the best possible run, make sure to train in clothes that you would wear in the race.
5. Cross-train. This can’t be emphasized enough! Incorporating cross-training, like swimming, biking, and yoga, into your fitness routine can help build your overall fitness level and prepare you for race day. Varying your exercises with low-impact days can also help protect your joints and prevent injury!

Health and fitness is all about setting and conquering goals. Whether you have a weight loss goal or a marathon finish time goal, a health professional can help you optimize your efforts and get better results. Contact us today to find a health and fitness program that meets your needs in Hampton Roads!

Did you know In Motion is a sponsor of the Shamrock Marathon? Dr. Ernesto Luciano-Perez, a sports medicine specialist with our partners at Virginia Orthopaedic and Spine Specialists, is serving as the race Medical Director.