I just returned from running the Bryce Canyon Half Marathon (I highly recommend it if you are ever in southern Utah in July) and was reminded of a few things mom used to say that will help your running.  These are not new, but mom always liked reminders as well!

Read directions.  About 5 minutes prior to the start of the race a runner came up to me and asked what "that thing on my shoe lace was" and "did it come in my race packet?"  Of course she was referring to my chip, and after I told her what it was she scurried off find her packet (and chip).  Over the next few months there will be lots of information given out-in your training program, on the website, and (later) your race packet.  Read and reread these things, even if you think you have it all down-you won't be sorry you did.

Always double knot your shoelaces.  This was one that I put into practice myself in Bryce Canyon myself after running 9.5 miles of a 10-mile race with one shoelace untied.  I was able to finish the race, but a few times my foot slipped a bit, and I was always a little worried I might lose my shoe during the race.  (Why not stop and tie it?  I might lose precious seconds!)  Double knotting is easy-do it before the race starts.

Talk to strangers.  Well, mom isn't always right.  "Don't talk to strangers" is a great idea when you are a kid, but during a race go ahead and talk.  You may have seen me use this one before-say something to the spectators you pass.  Why?  It will make the spectators feel good about coming out, and it will give you a boost in the middle of the race.  Don't believe it?  Try it!  You won't be disappointed.

Here's another hydration tip:  just swishing a carb drink in your mouth may help your performance.  According to the July issue of Runner's World a study showed that runners who rinsed with a carb drink before and every 15 minutes during an hour run ran faster and longer than those who used a placebo.  If you get queasy drinking sports drinks, swishing may do the trick.  If your run is more than an hour, you will need find something you can stand to swallow.

Join Metro Health Sports Medicine at Gazelle Sports Grand Rapids every Wednesday night from 6-8 PM for an Injury Clinic.  These will be brief one on one sessions.  Contact Gazelle for more info and to schedule a time.  For more information or to schedule an office visit, you can contact Metro Health Sports Medicine at 252-SPORT (252-7767).  Be active.

Dr K