Vim & Vigor - Spring 2018 - Gwinnett Medical Center - 50

But you wouldn't climb Mount
Everest after hiking just a few miles,
would you? Hopefully not.
While that's an extreme example, it
gets the point across-after hibernating
all winter, you can't just lace up your
running shoes and run a race.
"Running is great exercise, and a
race is a great way to measure your
improvements," says Becky Thompson,
PT, an avid runner and running
specialist with GMC's Sports Medicine
program. "But running a race is a
goal, not a starting point. In order to
prevent injuries and actually enjoy the
race, you've got to be realistic and set
yourself up for success, and that starts
with training."

Preparation,
preparation, preparation
Whether you're an avid runner, a
weekend warrior or new to the running
scene, it's important to remember that
preparation is key to a healthy and
successful race. It doesn't matter if your
goal is to simply cross the finish line,
beat last year's 10K time or qualify for

SP RIN G 2 0 1 8

strength training, cross-training, a
well-balanced diet, run recovery and
listening to your body. Missing out
on any of these things can impact
your race."

Insider tips
from the expert

To help determine which distance and
training plan works for you, Thompson
provides tips and tricks for getting
ready for a range of distances, from
your fi rst 5K to a marathon.
Rehab and rest injuries. Take
care of any lingering pain issues prior
to training. Otherwise, those issues
will only worsen with increased
intensity and mileage. If you experience
any atypical pain, take three days off at
the onset. This could be your body's way
of telling you something isn't quite
right. A little rest can go a long way.
Tools of the trade. As with any
sport, proper technique and tools are
paramount to staying healthy and
running successfully. An ideal cadence
is 180 steps per minute. Don't neglect
your core, glutes, quads, hamstrings
and hips when training-these muscles
are an integral part of proper
running form.

PHOTOS BY GETTY IMAGES

50

a marathon; a proper training
schedule is a must.
Before you start pounding
the pavement, Thompson
suggests starting with
the basics-proper form
and footwear.
Every runner has a
unique gait and stride
length, body type and
level of flexibility. A gait
analysis and running
assessment determines
areas of improvement and
proper form-both important
for getting started and staying
on track. Once you've got those two
areas covered, make sure you've got
the correct shoes and you're almost
ready to hit the ground running.
There's just one more step-choosing
a distance and training schedule.
Whether you're running a 5K, 10K,
half-marathon or a full 26.2, you've
got to give yourself time to get ready
for race day. "Race preparation is more
than just upping your mileage every
week," explains Thompson. "It's also



Table of Contents for the Digital Edition of Vim & Vigor - Spring 2018 - Gwinnett Medical Center

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