BAPTIST HEALTH LEXINGTON REHABILITATION
Thank you for your participation in A Midsummer Night’s Run! Below you will
find some helpful information regarding exercise tips and stretching techniques,
which are important for all athletes involved in the race. Best wishes for a great
race!
Question #1: How can I appropriately prepare for a 5K run?
Answer:
• You may want to prepare five to six weeks prior to the big race.
• If this is your first race, start your training slowly and increase mileage
gradually, allowing rest days between long runs (this will help avoid injury).
• Always run in a comfortable and supportive shoe to avoid rubbing. Your
local running shop can help fit you properly, but we recommend you break
in shoes slowly to avoid blisters.
• If you have any kind of health-related issues, please consult a doctor before
you embark on this kind of training.
Question #2: What are the keys to an optimal race day performance?
Answer:
• Get plenty of sleep in the days prior to the race.
• Drink plenty of water to avoid dehydration (i.e. 2-3 liters daily).
• Arrive at the course one hour prior to the race to warm up and stretch.
A good warm-up should be at least 10-20 minutes.
A MIDSUMMER
NIGHT’S RUN
Lexington, KY Saturday, August 10, 2013
Question #3: Why is it important to warm up before exercising?
Answer: The benefits of warming up prior to exercising include:
• Reducing the risk of injury
• Preparing the body for physical exertion
• Preparing the heart for the physical activity
• Rehearsal of the movements and skills needed
• Mental preparation for the event
• Improving overall peak performance
Question #4: What should my warm-up include?
Answer: Your warm-up should include:
• Gentle jogging and loosening exercises (i.e. 2-5 min. prior to stretching)
• Slow static stretching (soothing release of tension – avoid pain!)
• Event specific exercise (e.g. sprinting or jumping over low hurdles)
(continued on other side)
Question #5: What are some good stretches that I can do prior to the big race?
Answer:
• Several stretches that are important in any runner’s warm-up routine include the following:
(Remember, during all stretches, you should try to avoid bouncing, hold stretches for at least 20
seconds, and repeat the stretches 3-5 times while performing relaxed breathing.)
Standing
Hamstring
Stretch
Place foot on
stool. Slowly
lean forward, reaching down shin until a
stretch is felt in back of thigh.
Stretching:
Tensor
Stretch
Cross LEFT leg
over the other,
then lean until a
stretch is felt over
outside of hip.
Tricep/Shoulder
Stretch
Gently pull on
elbow with opposite
hand until a stretch
is felt in shoulder.
Gastroc Stretch
Keeping back leg straight,
with heel on floor and
turned slightly outward,
lean into wall until a
stretch is felt in calf.
Quadriceps
Stretch
Standing
Backward Bend
Pull heel toward
buttock until a
stretch is felt
in front of
thigh.
Arch backward
to make hollow
of back deeper.
Question #6: Why do some runners keep going after crossing the finish line?
Answer:
• Research shows that a short jog and prolonged stretching after the race
help decrease muscle soreness and fatigue and increases overall
endurance.
Question #7: What is the difference between a muscle strain and sprain?
Answer:
• A strain is when a muscle becomes overstretched and tears.
• A sprain is an injury to the ligaments around a joint.
Question #8: What can I do if I strain a muscle or sprain a joint?
Answer:
• REST- Rest your muscles
• ICE- Ice your injured area
• COMPRESSION- Provide some form of compression to the injured area
(e.g. Ace wrap, etc.)
• ELEVATE- Elevate the injured area
*Always Remember to Contact Your Doctor If Your Symptoms Persist*
If you have any other questions, you may contact the Rehabilitation
Services Department at Central Baptist Hospital at (859) 260-6144.
Thank you for your participation in this event.
All diagrams taken from VH-I copyright 1990
Question #5: What are some good stretches that I can do prior to the big race?
Answer:
• Several stretches that are important in any runner’s warm-up routine include the following:
(Remember, during all stretches, you should try to avoid bouncing, hold stretches for at least 20
seconds, and repeat the stretches 3-5 times while performing relaxed breathing.)
Standing
Hamstring
Stretch
Place foot on
stool. Slowly
lean forward, reaching down shin until a
stretch is felt in back of thigh.
Stretching:
Tensor
Stretch
Cross LEFT leg
over the other,
then lean until a
stretch is felt over
outside of hip.
Tricep/Shoulder
Stretch
Gently pull on
elbow with opposite
hand until a stretch
is felt in shoulder.
Gastroc Stretch
Keeping back leg straight,
with heel on floor and
turned slightly outward,
lean into wall until a
stretch is felt in calf.
Quadriceps
Stretch
Standing
Backward Bend
Pull heel toward
buttock until a
stretch is felt
in front of
thigh.
Arch backward
to make hollow
of back deeper.
Question #6: Why do some runners keep going after crossing the finish line?
Answer:
• Research shows that a short jog and prolonged stretching after the race
help decrease muscle soreness and fatigue and increases overall
endurance.
Question #7: What is the difference between a muscle strain and sprain?
Answer:
• A strain is when a muscle becomes overstretched and tears.
• A sprain is an injury to the ligaments around a joint.
Question #8: What can I do if I strain a muscle or sprain a joint?
Answer:
• REST- Rest your muscles
• ICE- Ice your injured area
• COMPRESSION- Provide some form of compression to the injured area
(e.g. Ace wrap, etc.)
• ELEVATE- Elevate the injured area
*Always Remember to Contact Your Doctor If Your Symptoms Persist*
If you have any other questions, you may contact the Rehabilitation
Services Department at Central Baptist Hospital at (859) 260-6144.
Thank you for your participation in this event.
All diagrams taken from VH-I copyright 1990