Are you registered for the upcoming Mud Run? If so, you have signed up for an exciting event and I'm sure you've already been training! The Goodwill Mud Run presented by St. Francis Sports Medicine is a 3.5 mile obstacle course designed in Marine Corps boot camp tradition. And, since a majority of the individuals signed up to participate do so just to have fun, it is even more important to train for the event and any other race you may be involved in. There are many ways to make sure you are prepared. Please continue reading to learn more:
|Training Injury Avoidance|
By Blair LaMarche, ATC, St. Francis Sports Medicine
Be in Condition
Don't try to do a race without training for it. Plan ahead. If this is your first race, talk with a person who has done them and/or a coach, in person or online, to set up a progressive training plan to get you ready for the big day.
Over training only sends your conditioning in the wrong direction. Over training can also lead to injury. A good sign of over training is when your heart rate does not return to baseline in the usual amount of time. If you find yourself over training, reduce your mileage, intensity, and take an extra day or two off. You will feel much better for it.
When you start using new shoes, make sure to break them in. Putting too many miles on new shoes will often lead to blisters. Use them for your short mileage days and slowly convert them to your main running shoes. It is often best to have two or three pairs that you alternate. If you are dealing with blisters, protect them as soon as you feel them coming on. Simple hot spots turn into blisters if not treated. A good way to help protect them is to place a band aid over the area and to then cover the band aid with a piece of athletic tape.
Staying properly hydrated is key. Everyone should know what works best for them and the race they are involved in. Water alone is not sufficient in events with a duration like the Mud Run. Excessive water can lead to hyponatremia which is simply the washing away of your electrolytes. Consuming a sports drink during the race would be the most helpful. But, there are other options to increase your electrolyte level and it is best to find out what is best for you.
St. Francis Sports Medicine
Bon Secours St. Francis is proud to be affiliated with highly experienced and highly trained orthopedic physicians and surgeons of all types. If you feel it's time to see someone about your injury, you can find a Sports Medicine physician at www.stfrancishealth.org/sports. No physician referral is necessary.
Have fun training and enjoy your next race!
Welcome to the Family!
The Bon Secours Medical Group consists of outstanding physicians and specialists who work together to bring a special level of care to our patients. We are delighted to welcome the following physicians to the St. Francis family:
Drs. Timothy R. Brown, Timothy Y. Dew, S. John Millon, M. Jason Palmer, L. Edwin Rudisill, and John L. Sanders of The Hand Center.