Geist, Carmel, Fishers

RUNNING into trouble?

Hello half marthoners. Hopefully, you are now all in full swing training for this year's event. A few tips to keep your body going and out of trouble? As an expert on running I want to help you prevent injury and train properly.

1. Wear the proper Shoes...I recommed the Runners Forum in Carmel for shoes. They will watch your gait pattern and recommend shoes based what they see. Mike Smith is the Owner. He is a National Triathon Champion. 300 miles is about the limit on a good pair of running shoes.

2. Change things up...Changing up your routine, and surface your run/walk on. This will help your body to adapt. Get outside and run/walk, a treadmill just won't cut it. Also, incorporate cross training, and weight training regulary.

3. Find a training group...They will help you reach your goals.

4. Don't run/walk through pain...Pain is never normal, if you feel like something is wrong, SOMETHING IS WRONG!. As a running/triathlon specialist, I see this all the time. The last thing you want is to have to bail out of the event do to injury, or overuse. Call me, and I will be glad to assess the problem for you. It will most likely start with your feet/knees/hips, or low back....Chiropractors can also help with muscular issues, shin splints, plantar fascitis, sprains etc...

5. Don't peak too early... Build up your miles slowly, this is an endurance event, not a sprint event, so your training should match.

This event will be fun and exciting for all. Follow some simple steps to be sure you can enjoy your experience. If you have any questions at all about your training give me a call, I can point you in the right direction.

Dr. Drew
(317)213-1246

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Replies to This Discussion

Permalink Reply by Marcia Walton on November 3, 2009 at 8:47am: I don't know how to get started doing a walk/run going. I work weird days and hours so it is difficult for me to belong to a group. My husband and I just walked the HCLC half walk run Saturday and my time was 2:30 seconds better than May. I have also Dropped 13 lbs. Can you direct me to a website or give me some pointers on how to start running please? I 2013 I would like to be able to run both half marathons.; ▶ Reply to This

Permalink Reply by Dr. Andrew T. Hoffman D.C. on December 1, 2009 at 10:51am: Hey Marcia, glad to hear you have goals you are working toward. Congrats. I am outlining a pretty foolproof method to completing the Walk/Run transition. Remember to always do a 10 minute walk warm-up first, and finish with stretching.

Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.

5.Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.

6.Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.

7.Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.

8.Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.

9.Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.

10.Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.

11.Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve.

Good Luck,

Dr. Hoffman; ▶ Reply to This