Southeast Orthopedic Specialists is proud to again sponsor the Gate River Run!  Your premier orthopedic group will continue to be your source for training tips, nutrition information and race day insight. 

Catch us every Thursday morning starting January 30th on WJXT Channel 4 for your inside scoop on how to get ready for the big event OR visit with our physicians in person at the upcoming 1st Place Sports Running and Injury Prevention Tips lecture series (see below for dates).  Train hard and stay safe – we are looking forward to see you at another fantastic Gate River Run event!

UPCOMING EVENTS

Date: Saturday, February 22, 2014
Time: 9:15 am – 10:00 am
Location: 1st Place Sports, 2186 Park Ave, Ste. 101, Orange Park, FL 32073
Event: Dr. Stephan Esser reviews helpful running tips, stretching techniques, and advise for the competitive runner.

Date: Thursday, March 6, 2014
Time: 5:45 pm – 6:30 pm
Location: 1st Place Sports, 4870 Big Island Dr, Jacksonville, FL 32246
Event: Dr. Kevin Murphy addresses common running injuries and helpful recommendations for getting back on course.

RUNNING SAFETY TIPS

Most tips are common sense, but it is always good to hear them and enforce them (especially if you are new to running).  It’s important to remember that while you are running you should always be aware of your surroundings.  Therefore, take away the following distractions:

1. Don’t wear headphones.  You can’t hear horns, cyclists, or the footsteps of someone coming up behind you.
2. Avoid running with animals.  While this is good for you and your dog, it can distract you from your surroundings.

General safety rules for the road:

1. Always run against traffic.  The best way to prevent an accident is to be able to see the cars coming towards you.  This means running on the side of the road or sidewalk while facing traffic.
2. Be aware of stopped cars on the road.  Wait for them to turn and don’t assume they can see you.
3. Make yourself visible.  Never assume others can see you.  Wear bright clothes, reflectors, wear a running light, and stay in well lit areas if you are running in the dark.
4. Be aware of pot holes, elevation changes, and curbs.  They are all ways you can hurt yourself.
5. Try to never run alone.  There are running groups all over town for all paces and distances.  Try 1st Place Sports – they offer a running group at every store location.  Or you can try using a treadmill on days you don’t have a group to run with. However, if you must run alone, do the following:- Run during the day in a well populated area you are familiar with
   – Always tell someone where you are going and the route you are taking
   – Carry your ID

PROPER HYDRATION AND NUTRITION TIPS

Hydration and proper nutrition are integral in the performance of any athletic activity, especially with running.  It is the single biggest issue that could affect your race day performance.  Proper hydration prevents cramps, fatigue, dehydration, and heat illness.  Additionally, just because it may not be hot outside does not mean you won’t become dehydrated.  Common causes of dehydration are:

1. Inadequate fluid intake
2. Failure to replace fluids before, during, and after activities
3. Drinking only when thirsty
4. Exercising in hot or dry weather

General rules for hydration are:

1. Avoid alcohol leading up to the race.
2. Drink early, daily, and often.  Consume water and/or low calorie fluids throughout the day.
3. Sports drinks help replace lost sodium during and after runs.
4. Drink 8 ounces of fluid every hour.  Make water at least half of your daily intake.

Poor nutrition for runners leads to poor performance, general fatigue, the feeling of being weighed down during runs, gastrointestinal distress, and cramps.

General rules for diet are:

1. Carbohydrates should make up 60-65% of your caloric intake.  Whole grain pasta, steamed or boiled brown rice, potatoes, fruits, starchy vegetables, and whole grain breads should be the types of carbs you consume.
2. Protein should make up 15-20% of your caloric intake.  Consume lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.  These are the healthiest for you.
3. Fat should make up 20-25% of your caloric intake.  This does not mean cupcakes and pizza!  Eat items low in saturated fat and cholesterol such as nuts, oils, and cold-water fish.
4. Eat multiple smalls meals throughout the day.  Do this in replace of three large meals in a day.
5. Focus on unprocessed foods.  Again, your primary resources for consumption should be whole grains, fish, lean meats, vegetables, and fruits.  These products will provide essential nutrients, fuel your workouts properly, and aid in your post-run recovery.  Minimize the amount of processed foods you eat such as refined grains, frozen dinners, and fast-food.

The easiest way to know whether or not you are staying hydrated and maintaining proper nutrition is to keep a daily log of your fluid intake, meals, and snacks.  You should also consult your nutritionist or primary care provider.

TRAINING TRICKS

Getting rid of cramps

The best way to get rid of cramps is to try not to get them in the first place through proper hydration and nutrition.  However, if you do find yourself with cramping discomfort, try the following:

• Stretch the muscle that is cramping
  – If the back of your leg is cramping, stretch your hamstrings
  – If the back of your lower leg is cramping, stretch your calf
  – If you have a side stitch, side-bend your trunk away from the side that is cramping
• Massage the area until it resolves
• Ice the area afterwards

Only 30 minutes to run

Shorter, faster runs are great when you are in a time crunch.  Use these ideas if you are caught with only a short window to get in your training for the day!

• Shorten your run and increase your speed.  For instance, if you have been running 5 miles at an 11 minute pace, in a time crunch instead run 3 miles at a 10 minute pace
• Try a progression run.  Start with a light jog and increase in intensity and speed as the jog progresses.  You can do this as a 2-3 mile run – light jog for a mile, normal pace for a mile, and increase speed for a mile.

Rainy or inclement weather

If you have access to a treadmill or elliptical, rain or inclement weather is one of the best times to use it.  You can also cross train by swimming laps in an indoor pool or utilize a stationary bike.  Yoga or Pilates is also a great alternative to running.  These classes will help get your heart rate up, work your muscles, strengthen your core, and keep/increase your flexibility.

Sick a week before the race

If you find yourself with a minor illness or injury, back off of your training and let the symptoms resolve.  It is best to miss a couple of days of training than to risk becoming sicker or prolonging the issue into race day.  For minor injuries, use the RICE principle (Rest, Ice, Compress, Elevate).  Return to jogging/training following symptom resolution.  But remember, when in doubt on an illness or injury, consult your primary care physician first!

TRAINING TIPS