By Dr. Theodore Strange
Be prepared. Temperatures and conditions can take a big swing this time of year. And you never know what race day will be like. Staten Island Advance
STATEN ISLAND, N.Y. -- Now that your body is tuned up from winter hibernation, you’re an official runner. Give yourself a hand — or foot!
But while you’re out-and-about, make sure you’re staying in touch with Mother Nature. Temperatures and conditions can take a big swing this time of year, at any time.
Before you hit the road, check the weather. You’ll get a lot of insight about how you’re going to approach each training day. Between the weather channel and smart phone apps, there’s no excuse to get caught with your pants down.
What do you wear? Well to start, a good rule of thumb is to dress like it is 20 degrees warmer than it really is.
Your body’s core-temperature will increase when you start burning calories during your run. So, dress accordingly.
Running on a wet surface is great way to twist an ankle or strain a muscle. If it’s raining, consider using a treadmill or make it your rest/walk day.
When you’re checking the weather, check the pollen count and what allergens predominate. Nothing will slow you down faster than a “running nose.”
After your run, change and wash your clothes; pollutants cling to clothes just as well as dirt.
Use saline drops to rinse pollen from your eyes and gargle with mouthwash to rinse the back of your throat. Sometimes, something as simple as washing your hands and face can make a world of difference in relieving itchy, burning eyes and sneezing.
If you’re really suffering, there are a number of over-the-counter (OTC) medications that can ease your symptoms. But just because it’s OTC, still means consult your physician.
Your doctor will recommend the best course of action and maybe recommend an allergist. If you have been prescribed medications, start them early and build up your resistance.
Next week, we’ll talk about the importance of nutrition and staying hydrated while you work out. We’ll also roll out Week 3’s training program.
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 27
Walk 5 minutes (warmup), run 2 minutes followed by walking 1 minute. Repeat this run/walk sequence nine more times; finish with a 5-minute walk (cool down).
Walk for 35 minutes at a comfortable yet brisk pace.
Walk 5 minutes (warmup), run 3 minutes followed by walking 1 minute. Repeat this run/walk sequence seven more times; finish with a 5-minute walk (cool down).
Repeat Tuesday’s workout.
Repeat Wednesday’s workout.
Walk 5 minutes (warmup), run 4 minutes followed by walking 1 minute. Repeat this run/walk sequence six more times; finish with a 5-minute walk (cool down).
Rest or walk 35 minutes (your choice).
Add 5 minutes to your walking time and walk at least 5 days, for a total of 125+ minutes. We’re still building a cardio base, so keep the pace steady and comfortable.