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FITNESS

RUN, RUN, RUDOLPH!

This year’s Reindeer Run & Santa Stroll benefiting Children’s Hospital, Navicent Health features a race
for every level of runner. With the 10K and 5K races, the 3K junior race, and the 1-mile stroll, the event is
great for families and groups of friends. Call 478-633-RRUN or visit www.navicenthealth.org/reindeerrun
for more information.

A BIT OF A STRETCH

The point of stretching is simple—to lengthen muscle fibers. This leads to
improved range of motion and balance. Daniel Chan, MD, an orthopaedic
surgeon at Navicent Health, says stretching is extremely important for
avoiding running injuries.

Runners are divided about when to stretch, some stretching before and
others after runs. Some experts advise using “mobility stretching” before
runs and “static stretching” after runs. Mobility stretching involves moving
through actions similar to those you might take during the run, such as
lifting your knees or twisting your torso. Static stretching means holding a
stretch without moving for longer periods of time. Static stretches may be
safest and most helpful when you have already warmed up.

about 100 calories per mile run, but OFF THE BEATEN PATH GO!
this is will vary based on runners’
weight and workout intensity. Adding distance isn’t the only way to “There are races out there for
To match your weight with your make your runs more challenging. Some people at every level of running
activity level, adjust the number of runners like to get back to nature with experience,” Seneker says. “Almost
calories you eat to the energy your trail races. Other people enjoy the thrill anyone can enjoy running and
body requires. Stick to whole-wheat of obstacle races, in which they may jump its health benefits. Preparing for
grains, low-fat proteins and meals hurdles or swerve around barriers. your first—or 50th—race is a
without added sugar, and add more way of showing yourself how far
vegetables to your plate. “Trail running requires quadriceps you’ve come.”
(thigh) and hamstring training to handle
While training for a marathon, the slopes safely,” Dr. Chan says. “Balance IF YOU’RE READY TO GET IN SHAPE
you may work, such as standing on a bosu ball FOR YOUR FIRST RUN, WELLNESS
also need doing squats, helps protect runners from CENTER, NAVICENT HEALTH HAS
one or two getting hurt on uneven terrain.” PERSONAL TRAINERS AND FREE
more hours GUEST PASSES AVAILABLE. VISIT
of sleep To handle sudden turns in obstacle WWW.NAVICENTHEALTH.ORG
than usual running, core workouts and flexibility AND SEARCH “WELLNESS
each night. exercises should be part of your regular CENTER” FOR INFORMATION.
training routine.
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“Consistent stretching is essential to
preventing injury,” Dr. Chan adds. “Also,
try not to let your ankles roll in when you
run. Arch supports can help with that.”

Runners should stay away from hard,
uneven surfaces. And, if you have an
overuse injury, try not to run more than
20 miles a week until it is fully healed.

13HOLIDAY 2015 | navicenthealth.org

9/28/15 3:36 PM