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SIUH Doctor Writes a Prescription for Pain-Free Running

silive.com

Pain free is the runner's way to be

Published: Monday, April 23, 2012, 11:19 AM     Updated: Monday, April 23, 2012, 11:32 AM
Staten Island Advance
BY: Theodore Strange


At this point in your training for the Advance’s Memorial Day Run, you’re running for a good portion of your workout. So naturally, you may experience a few new aches and pains.
   
Perhaps you ran too much, too soon. Or, you have biomechanical issues such as poor posture or a muscular imbalance. Maybe you’re not wearing the right running shoes; if they’re worn out or don’t offer enough support, you’re setting yourself up for problems.
   
The remedy could be as simple as taking a few days off from running; it never pays to run through pain. While you heal, try switching to another form of cardio exercise such as using an elliptical machine or stationary bike. See your doctor if the pain persists for more than a few days.
   
Another fix could be weight training and stretching after a workout. These can help lengthen and strengthen muscle groups that need to work together when you run. Consider investing in a few sessions with a certified personal trainer or taking a yoga class (great for opening up tight hip and hamstring muscles).
   
Lastly, make sure you’re wearing the right type of running shoe for the way you run. The shape of your arch — high, normal or flat footed — and the degree that your foot rolls inward or outward as your heel strikes the ground are factors to weigh when choosing a shoe. If you’re unsure which type of running shoe is right for you, visit a specialized running store and have your gait analyzed by a professional.

Week 4
 
Monday
Walk five minutes (warm-up), run eight minutes, followed by walking one minute. Repeat this run/walk sequence three more times; finish with a five-minute walk (cool down).
 
Tuesday
Walk for 35 minutes at a comfortable yet brisk pace.

Wednesday
Walk five minutes (warm-up), run nine minutes, followed by walking one minute. Repeat this run/walk sequence three more times; finish with a five-minute walk (cool down).

Thursday
Repeat Tuesday’s workout.

Friday
Walk five minutes (warm-up), run 10 minutes, followed by walking one minute. Repeat this run/walk sequence two more times; finish with a five-minute walk (cool down).

Saturday
Walk 5 minutes (warm-up), run 11 minutes, followed by walking one minute. Repeat this run/walk sequence two more times; finish with a five-minute walk (cool down).

Sunday
Rest or walk 30 to 35 minutes at an easy pace (your choice).

Next week, we’ll look at ways to stay safe when running in the daytime sun.


Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 28.





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