V4.1
1.2014
SAINT FRANCIS
SPORTS MEDICINE
Making athletes of all ages BETTER, STRONGER, FASTER since 1995.
Have Patience When Starting a New Running Program
Take the Long Road to Building Up to Long Distances
Take Steps To Avoid Painful Shin Splints
Have Patience When Starting a New Running Program
The new year brings with it promises of increased physical
activity and goal-setting that may include a running
program or even participating in a race. While these goals
certainly are attainable for most people, it is important to
prepare your body for strenuous exercise.
“One of the most common mistakes we see people make is
trying to do too much, too soon,” says David Enderle, ATC,
athletic trainer at Saint Francis Medical Center. “It is better
to start conservatively and let your body tell you how quickly
you can progress.”
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David Enderle, ATC
Make sure to see your doctor before embarking on a new running program if it has
been a while since your last physical. Also, visit your local running store and have
the experts there suggest shoes that are appropriate for your type of foot strike.
Impact Testing.......................573-331-5153
Knee, Hip, Shoulder Clinic.......573-331-5153
Outpatient Rehabilitation......573-331-5153
Your body will perform best if you stay hydrated throughout the day and avoid eating
anything more than a snack within an hour of running. If you plan to run outside,
dress as though the temperature is about 15 degrees warmer than it is. It will take
only a few minutes of exercise for a 30-degree day to feel closer to 45 degrees.
Taking time to warm up properly should be part of your running routine. Do some
gentle stretching, followed by a few minutes of walking or slow jogging. This will begin
elevating your heart rate and preparing your body for the increased effort level of your
workout. Do the same at the end of your workout to bring your body back down.
“There are many variables that go into starting a running program, including age,
weight and general health,” Enderle says. “When in doubt, always err on the side
of playing it safe and taking things slowly. There are no unrealistic goals; only
unrealistic time frames.”
For more information about starting a running program, please call the
Sports Medicine team at Saint Francis Medical Center at 573-331-5153.
For more information, please visit
www.sfmc.net or call 573-331-5153.
Take the Long Road to Building Up to Long Distances
Long-distance running is as much an exercise in mental endurance as it is a
physical test. The body typically can do much more than we think it can, but it
takes repetition and a gradual expansion of limits to see results.
Regardless of whether your definition of long distance is an upcoming 5K (3.1mile) fun run, a 10K (6.2-mile) event or even a half-marathon (13.1 miles) or
marathon (26.2 miles), following a training program that chunks down your
goal into bite-sized pieces will help you attain your goal.
“Once you’ve conditioned your body and mind to run a few miles without
stopping, you can gradually increase your mileage without fear holding you
back,” says David Enderle, ATC, athletic trainer at Saint Francis Medical Center.
“We tell inexperienced runners to avoid going too far, too fast, too soon.”
The primary strategy behind safely and enjoyably increasing mileage is to
maintain a pace 1 to 2 minutes per mile slower than what you are capable of
running, at least for the first attempt at a new distance. For example, if you
have been running two miles at about 10 minutes per mile, try running at a
12-minute pace the first time you go three miles.
“This will result in fewer injuries and an easier time getting out the door for
your next workout,” Enderle says. “It’s OK to push yourself, but the first rule
in effective training is alternating hard days with easier days.”
Speedwork Breaks Up the Pattern
It’s common to become stuck in a rut in terms of pace and effort. Sprinkling
in a speed workout once every week or two is a good way to stay fresh
mentally while reminding your body what it feels like to run at a faster pace.
Speed workouts are more strenuous than your typical daily distance run.
Your breathing is faster; your heart rate is higher; and the amount of mental
toughness needed to maintain your pace is more intense. But when you
finish, you feel as though your regular training pace is a walk in the park.
Here is an example of a “ladder” workout you can do at a local track:
• Run a lap (400 meters) at a pace you could maintain for another lap
• Walk or jog easily to stay loose for however long it took you to run that lap
• Run 600 meters (1½ laps) at only a slightly slower pace, with another
rest period to match
• Run 800 meters (2 laps) at the next gear down, followed by a rest period
• Run 600 meters at your previous 600-meter pace, followed by
a rest period
• Run 400 meters at your previous 400-meter pace
Find a Running Buddy
There is nothing more effective for getting out the door when you just don’t
feel like it than having someone else or a group to hold you accountable.
Maintaining a pace that’s easy enough to allow for conversation is the sweet
spot for long runs.
“It’s amazing how quickly the miles go by when you have a partner with
whom you can share the experience,” Enderle says.
For more information on starting a running program, please call the
Sports Medicine team at Saint Francis Medical Center at 573-331-5153.
Take Steps To Avoid Painful Shin Splints
The bane of nearly every runner’s existence at
some point in their life is the dreaded lower leg
affliction known as shin splints.
Common with younger runners, those new to the
sport and runners who train primarily on hard
surfaces, shin splints begin with a dull, general
pain caused by inflammation in the front part of
the lower leg.
“Running through the pain can be a big mistake,
especially if it becomes more severe within the
workout or from day to day,” states David Enderle,
ATC, athletic trainer at Saint Francis Medical
Center. “This type of pain can indicate injury to the
bone or surrounding tissue. It’s not uncommon for
severe shin splints to develop into stress fractures.”
Strengthening the muscles of the lower legs is
a good way to prevent the onset of shin splints.
Here is a simple exercise for home use at least
twice per day: Barefoot on a carpeted or padded
surface, walk several lengths of a typical living
room first on the outsides of the feet; then on
the insides of the feet; then on the toes; and
finally on the heels.
A combination of rest, ice and anti-inflammatory
medications can alleviate symptoms if caught
early their development. It is important to respect
the signals your body is giving you, altering your
training regimen if necessary to avoid long-term
injury. Avoid hard-pounding speed workouts while
discomfort persists, and look for softer running
surfaces such as grass rather than concrete.
“Investing in a good pair of running shoes is one
of the most effective ways to avoid shin splints,”
Enderle says. “Experts recommend a new pair of
shoes every 500 miles.”
For more information on starting a running program,
please call the Sports Medicine team at Saint
Francis Medical Center at 573-331-5153.