Posts for: March, 2015
-Stay hydrated Stick to water unless it’s pretty warm and/or you will be sweating a lot, then mix in some Gatorade or electrolyte fluid. This weekend’s race should be cool in the mid to upper 50s.
-Don’t try to get in a last minute workout or go out and run crazy fast today or tomorrow hoping to improve your race time. You will only make yourself sore and put yourself at risk for injury. If you want to improve your 5k or 10k time..you need to start at least a month ahead of time. You will not get any faster the last week of the race. Lay off heavy weight training the day before the race and maybe 2 days before if you aren’t used to it.
-Eat good Eat “clean” foods and limit sugar, fiber and sodium the night before and morning of the race to avoid an upset stomach. Just eat what you normally do, as long as it’s healthy. The morning of the race, eat something easy to digest like low-fiber cereal or a banana. You don’t need crazy amounts of carbs the night before or energy gels during the race until you start running races that last you around 1.5 hours.
-Wear layers if it’s cold. This weekend it will be pretty cool, but after the first mile or so you will warm up. We recommend wearing a light jacket or thin long-sleeve top over my tank and then take it off and tie it around my waist if I have to.
-Warmup first. For this 10k race you definitely want to get your legs warm first. Walk or jog (or combo) for about 10-15min and then do some light stretches AFTER you warmup.
-Pace yourself. If you have never run the bridge run then take it slow at first. It will be crowded at the starting line and for at least the first mile. Go slower at the beginning and gradually pick up your pace each mile. Take a our recent blog on tips on running up hill to help get your through the steep incline of the Bridge.
Good luck this Saturday!!
We have about one week left until the Cooper River Bridge Run! We would like to talk about some tips in relation to prepare for the uphill portion of the bridge run. Some of these tips hopefully will make it easier for you when you run uphill as your approach the bridge on race day. Try to slightly lean forward into the slope. Run shorter strides which will make your running more efficient. Keep your eyes and head focused ahead. Make sure you don't lean at the waist which may strain your lower back. Try to stand tall when you run up the hill which will engage your glutes to make your run more powerful and efficient.
It may be a good idea this week to practice running on an incline either on a treadmill or going on the Bridge which will help you to get used to running on such a big incline.
Good luck with your training and look out for blogs this week on foot injury prevention for the Bridge Run.
We have about three weeks left until the Cooper River Bridge Run. We wanted to briefly talk about a unique running style called "Chi Running." In 2004, Danny Dreyer wrote Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running. He outlines a running form and posture to prevent injury and provide energy efficiency. Based on the physics of body mechanics and some of the teachings of Tai Chi he recommends the following:
1) Run Tall- Stand straight without slumping your shoulders or bending at the waist.
2) Lean Forward- A slight forward lean from the ankles while keeping your spine straight.
3) Land on the Mid-Foot- Land with a mid-foot strike when you run while allowing your feet to land underneath or slightly behind you.
4) Run from Your Core- Keep your pelvis level by engaging your lower abdominal muscles throughout the run.
5) RELAX- Keep all your muscles as relaxed as possible and let your forward lean propel you.
It is possible to change your running technique, but it takes time to break inefficient habits. I have personally switched to the Chi Running techniques for the past five years and I have eliminated many of the nagging injuries I have been dealing with for years. If you suffer from flat feet and if your are having chronic foot pain this may be a nice running style for you. Adopting a shorter stride almost a really fast walk along with the other previously described 5 techniques can help along with a custom sports orthotic and anti-pronation running shoe.
Good luck with your training and CFS look forward to seeing you on the Bridge!
Spring is right around the corner and that means getting your feet ready for sandals and flip flops. If you haven't looked at your toenails all winter it may be a good time to take a look and see if they are at all discolored. If they are this blog will give you a nice road map on our evaluation and treatment for fungal nail better known as "Onychomycosis."
The first step would be at home if you have nail polish take it off and see if you notice any differences between the toenails. Look for any yellow discoloration in the nails or increased thickness. If you do notice any pain or nail color changes it may be a fungal infection, bleeding under the nail plate, or ingrown toenail.
During your evaluation our Doctors will evaluate if you have a fungal infection is typically diagnosed clinically but a culture of the nails can be sent off for evaluation. Trimming and filing of the nails is a painless approach to clearing some of the fungus. If you have an ingrown toenails we have experienced foot specialists who first and foremost ease any anxiety that our patients have if they need a procedure. Once the toe is anesthetized we consider our nail procedure "virtually painless."
Oral medication such as Lamisil is a good option if the fungus is in the nail root and patients are not take any cholesterol medication or multiple medications. We screen our patients carefully for this medication and obtain a Liver function test before treatment and one month into the three month course of the medication. Typically results are seen within the first thee to four months on using oral Lamisil.
We have a FDA approved topical Medication in our offices called Clear nails which is applied topically once to twice a day to toenails in which Lamisil is contraindicated or our foot specialists believe that topical would be a better option for treatment. Prescription topical Penlac is another option for topical application. The newer topical Medication called Jublia (efinaconazole) is on the market but our foot specialists have limited experience with this medication being so new and are uncertain of the long term results vs topical Clear Nails and topical Penlac. We have written a few prescriptions for this medication but it has been averaging at this point $400 with private pay insurances we will look further into this with local pharmacies. Compounding pharmacies can also make topical antifungal medications as an option as well. We sometimes recommend oral biotin to increase strength of toenails and vicks vapor rub to help soften thick toenails that are difficult to trim.
For more information please refer to our website at carolinafootspecialists.net