Family Physician: A Friend to Depend On

Posted on: 12 January 2015

If you've decided to run a 5k race, congratulations! You're taking a big step that will be great for your overall health and fitness levels. Training for a 5k is a lot of work, especially if you're brand new to running. You'll be challenging your muscles, tendons and ligaments in ways they have never been challenged before. In order to protect these tissues from injury, try following these four tips throughout your training cycle.

Rest when you're sore.

It's normal to be a little sore during 5k training, but if the soreness does not go away after 5 minutes or running, or if it is so severe that it alters you gait, take a day off instead of pushing through it. What starts as soreness can quickly progress into an injury if you don't take the time off to let your muscles recover. If the soreness lasts more than a few days, in spite of taking some time off from running, it's wise to see a sports medicine doctor to make sure you're not more injured than you think.

Use a foam roller.

Purchase a foam roller (they look like soft rolling pins) from a local running store, and use it to roll your calves and thighs after ever run. This will help keep your muscles loose, so they don't put unnecessary strain on your tendons and ligaments.

Stretch on your off days.

Most runners know to stretch after they are done running, but what about on your days off? If you sit around and don't stretch on the days that your training plan calls for a rest day from running, you'll allow your muscles to stiffen up, which will make you more prone to injury when you do run again. Spend just 15 - 20 minutes stretching on your off days; you'll be amazed how much looser your legs feel during your next run.

Run on varied surfaces.

A lot of runners log the majority of their miles on roads, sidewalks and bike paths. While these are certainly convenient places to run, they're also pretty hard surfaces. Doing at least one run a week on a softer surface, such as on a dirt path or all-weather track, will reduce the impact on your joints and reduce your risk of injuries such as shin splints and runner's knee.

After spending weeks or months training for a 5k, the last thing you want is for an injury to keep you from showing up at the starting line. By following the tips above and talking to sports medicine doctors like Dr. Lisa M. Schoene, you'll reduce your risk of injury, so you can run to the finish line with confidence, and then start planning your next race.