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ELEVATE YOUR
TAKE YOIUNR FIRSSTTRARCEIDE
You’ve passed a new running milestone by entering your first race. Here are a few ways to
make the event safe and enjoyable.
IF YOU’VE NEVER run ON YOUR MARKS, GET SET ... NEXT STEPS
in your life, signing up
for a short race such as a Protect your body by choosing the right If you have a few short races
5-kilometer (5K) or 1-mile shoes for your foot strike. A local running under your belt, you may be ready
“fun run” can motivate you shop can help you pick the right pair. to train for a longer race, such as
to get up to speed. Start a half marathon—13.1 miles—or
preparing with a visit to your “Rest days and cross-training are also even a 26.2-mile marathon. To
primary care provider (PCP), important,” says Lisa Seneker, Group train for a marathon, expect to
advises Daniel Chan, MD, Fitness Coordinator for Wellness Services, train consistently for at least
an orthopaedic surgeon Navicent Health. “Between days when you five months. Vary your run
at Navicent Health who run, try other activities that build you lengths and speeds. Continue
specializes in trauma surgery up as a runner. For instance, resistance to alternate runs with strength
and fracture care. If your PCP training will strengthen your legs to training and yoga.
approves, move gradually run hills. Yoga increases your flexibility
into running. and helps you avoid injury. Swimming When you started running, you
strengthens your heart and tones your may have been focused on cutting
“If you are very out of upper body.” calories and losing weight. Now
shape, increase your fitness that you’re looking at a marathon,
level by starting with low- though, you’ll need to make sure
impact exercises such as your body gets plenty of fuel.
walking and biking,” Dr. Chan
says. “You can also find According to Seneker, most
smartphone apps, such as people can assume they burn
C25K®, that will help you
progress from walking to
running. A safe program
gradually adds running
intervals to your walks until
you are ready to run a 5K.”
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