Running for Triathlon
Many local triathletes look forward to events such as the Portland Urban/EPIC in August. If you haven’t already started preparing for the running leg of the competition, now is a perfect time to begin preparing for the event. But be aware: If you don’t prepare your body and use the correct equipment, running can take its toll on you. Some of the most common injuries, usually associated with the overuse of a particular part of the body – such as shin splints, Achilles tendonitis or plantar fasciitis – can be avoided remembering the mantra: “Start slow, go slow.”
For many, running is not just exercise, it’s a way of life. The challenge today is to take the proper steps necessary to maintain fitness, avoid injury, prevent discomfort and maintain your body’s energy levels. Before you head out for a run, spend at least 10 minutes stretching. In general, you should focus on stretching hamstrings, quadriceps, Achilles and the iliotibial band (the band on the outside of the hip and knee). Proper stretching prepares your muscles and tendons for activity and reduces the risk of injury.
One aspect of running that has changed dramatically over the last few years is the design, fit and function of the running shoe. Tremendous improvements in how a shoe absorbs and distributes the impact of a foot hitting the pavement can help prevent some injuries. To insure this protection lasts, its important to replace your shoes every six months. An inside tip: label the date with a marker inside the shoe. Under normal running conditions, a good pair of running shoes should last 250-500 miles of use. This is one area which you really do get what you pay for. Plan to spend $90 to $150 for a good pair of running shoes. Although the price may seem high, its still a lot less than the costs associated with developing a chronic injury. Many running shoe stores also offer services such as orthotic fitting and can help you find the right fit for the size, shape, and design of your foot.
Gait analysis, which is offered at OA Physical Therapy, can also provide insight into your running mechanics. There’s an old saying that if you want to become a better runner, you simply need to run more. However, I believe that the benefits of cross training are important to keep you injury free, which will make all of your activities more enjoyable, Biking, swimming, rowing, elliptical, and core strengthening are all good exercises that will also help improve different aspects of your running.
Developing a training regimen is also a good idea. Many runners find that the discipline needed to maintain a consistent running schedule helps them to organize other aspects of their life as well. For an event like the Portland Urban/EPIC you should prepare well in advance and then give your body a chance to rest for two to three days before the race. You should increase your carbohydrate and fluid intake five to seven days before the race. The night before the race eat a moderate size meal of mostly carbohydrates and go to bed early. On race day, a light carbohydrate breakfast of bananas, toast or bagel, and juice will serve you well two to three hours before the event. Eat some energy gel, orange slices or other easily digestible food 30-45 minutes before the run. For a sprint triathlon or a 10k you may not need to eat during the race. However, if you do need to eat, eat something digestible and practice eating during your training runs to make sure it agrees with you. During the run, focus on hydrating. You should be drinking something at least every 20 minutes, but don’t overdo it. If you feel liquid sloshing as you run, back off. After the race, drink plenty of water and carbo-reload with a bagel, soup or sports bar and graze on carbos for the next 24 hours to restore depleted reserves of glycogen (stored sugar in muscles). So get out there and start running. But don’t Forest Gump it. Go slow and enjoy yourself.
Dr. Hoffman is a board certified orthopaedic surgeon at Orthopaedic Associates of Portland. He has a subspecialty interest in sports medicine, shoulder and knee injuries. He is the Falmouth High School team physician and a consultant for the Sunday River Ski Resort. Dr. Hoffman is an active runner and most recently has been participating in triathlons.
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