Vim & Vigor - Spring 2014 - Gwinnett Medical Center - (Page 50)

Ready, Set, Run! Before you go on your first outing-or your 500th- be sure to heed this advice As the weather warms up, many people head outside to run. If you are a beginner or a seasoned veteran, Becky Thompson, PT, CSCS, CertMDT, at Gwinnett SportsRehab's Running Clinic answers the most common running questions. Q How do I get started? "The key to beginning running-and being able to stick with it- is to start slowly," Thompson says. "Most beginners make the mistake of trying to go too long or too hard." Build endurance with interval training. Begin with a fiveminute walk and add one-minute increments of jogging then switching back to a brisk walk. Try this three to five days your first week for at least 20 minutes and slowly replace time walking with time jogging. If you can run without walking, start with short periods at first. Don't increase your mileage by more than 10 percent per week. Your body will adapt if you give it time, and you'll be able to gradually go longer distances. Q Is it OK to run through pain? 50 SPRING 2 0 14 photo by thinkstock "After a hard workout or a long run, you're most likely going to feel some overall muscle soreness," Thompson says. "But when you feel pain in one particular spot, it could be a sign that something's wrong." Mild pain or slight discomfort is common and considered safe for running. It may be OK to finish your run if you're almost done, but it's best to listen to your body, take a few days off from running and allow your body to heal. If you have severe pain that increases as you continue running or causes you to limp, stop your run. Consult your doctor and follow his or her recommendations.

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2014 - Gwinnett Medical Center

Vim & Vigor - Spring 2014 - Gwinnett Medical Center
Contents
Phil’s Feature
Staying Ahead of Concussions
The Recovery Zone
Occupational Hazards
The New Rules of Play
Shopping for Two
Back to Basics
Burn, Baby, Burn
Angelina Jolie
Rock Your Health
Breaking Up with Salt
Disgusting! (or Not?)
Virtual Health
PrimeTime Health
Ready, Set, Run!
You Can Change the World
Out of the White Coat
Transforming Healthcare

Vim & Vigor - Spring 2014 - Gwinnett Medical Center