Staying Injury-Free While Training for the ING GA Marathon

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Running is great exercise for your health and your mind. In order benefit from running, you must stay injury-free. Follow the tips below in order to ensure that you are in top form on race day!

• Hydrate yourself frequently before, during and after running in order to loosen muscles. Make sure your urine is clear (that means you are drinking enough). If your urine is yellow, drink more.

• Run slower in hot weather in order to avoid heat stroke, heat cramps or heat exhaustion.

• When running in cold weather, wear a scarf or handkerchief (made of wicking material) over your noise and mouth.

• When running on snowy or icy roads, shorten your stride and run slower than you would in normal conditions.

• Use hand lotion on feet and areas of chafing to prevent skin damage and blisters.

• Use lotion to treat wind-burned skin and sunscreen, even in the winter, to protect against sunburn.

• Change soggy, sweaty socks soon after a run and stuff shoes with newspaper to avoid moisture buildup.

• Wear sunglasses during daytime hours to reduce glare and avoid tripping.

• When your energy is gone, imagine someone running in front of you and pulling you forward.

• Know your limits; running can compromise your immune system. Most runners hit their maximum target mileage at 60 miles weekly.

• Get your rest! Sleep one extra minute each night for every mile you run. For example, if you run 30 miles a week, sleep 30 additional minutes each night.

• Visit a sports medicine specialist if you have consistent pain during or after exercise.

• Increase strength and stability in hips, knees and ankles in order to prevent injuries.

• Warm up and/or stretch before each run to loosen tight muscles.

• Lift leg weights and incorporate cross training into your routine in order to avoid injury.

• If you suffer from back pain, perform stretches that will relax muscles and increase circulation. Your physician will show you the exercises.

• Try adding walking lunges to your weight-training routine. This will help prevent injuries and help you climb those hills!

• Pay attention to your body! If pain does not go away in a couple of days, something may be wrong. Schedule an appointment to see your physician.

Dr. John Xerogeanes, Emory Orthopaedist, Team Physician for Georgia Tech

sports teams, and runner, says, “It is very important to cross train. Incorporate power yoga, spin biking, lifting and even swimming or running in water. This will give your

body a chance to recover from the pounding of running.”

Emory Healthcare is one of the nation’s leading health systems and is affiliated with the world-renowned Emory University School of Medicine and Emory University Hospital, all located in Atlanta, Georgia. To learn more about Emory Healthcare, visit www.emoryhealthcare.org.