The Northside Hospital Peachtree Road Race is July 4, but for the tens of thousands of people who’ll be running and walking, now is the time to prepare.
Northside Hospital Rehabilitation Services offered these tips for runners.
1. Be visible.
Wear bright colors or reflective gear when you’re running to stay safe and visible to traffic. Wear a light if you’re running in the early morning or late evening.
2. Stay hydrated.
Drink plenty of fluids when it’s hot and humid. As the heat and humidity increase, you might need to decrease your pace for two to three weeks to get used to the conditions.
3. Proper footwear is key.
Wear shoes that fit properly and support your feet.
4. Warm up your muscles before running or walking.
Stretching is most effective if it’s done after your muscles have warmed up. Start with light drills or a light jog, then perform dynamic stretching. That’s when you stretch a muscle actively through a full range of motion movements. Static stretching — holding a muscle stretch for 20-30 seconds — is effective for recovery after running. Stretching should never be painful, and remember not to hold your breath.
5. Form is important.
Using the proper form and stride can improve your efficiency and prevent injury. Consider seeing a physical therapist to help with running mechanics.
6. Stay strong.
Weak abdominal, hip and gluteal muscles are often the culprit of running muscles. Proper strengthening of these muscles will reduce your risk of being sidelined by injury.
7. Keep running strong!
Talk to your physician or a physical therapy running expert if you have concerns. If pain or dysfunction is limiting you, Northside Hospital Rehabilitation Services is here to help. Sports medicine physical therapy is offered at many outpatient locations in the Atlanta area.
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