Get Fit: Runners, Take your Mark

No. More. Excuses. "It's too cold out." "It's dark by the time I get home from work." "I have tons of time to get in shape." I don't like being the bearer of bad news, but these aren’t going to work anymore for many of you. Spring is here and the temperatures are rising. The days are getting longer. The spring and summer races are upon us. That means, my fellow runner, the time is now to amp up our workouts so we're ready to roll for the season.

Take it from me, a tried and true runner, there are smart ways to tune up, and some techniques that will just send you to the sidelines. I found that out the hard way last year when I overtrained, and eventually tore my calf Memorial Day weekend. I managed to make it through the Media 5 Mile Race in June, but likely did even more damage by running it. Needless to say, I was out of the mix all summer, undergoing physical therapy, and scrambling to find other ways to stay fit. As if that wasn't difficult enough, I wasn't ready, nor able, to tackle my first half marathon in Philly in September. I made it a point this year to train smarter. That way, I can actually take on some of these races, and cross the finish line with many of you fine folks. So how shall we proceed?

I figure the best advice comes from the physical therapist who helped me heal, and got me back into my running shoes last year. 

Bill Shatraw, DPT, CSCS knows his stuff. He is the Clinical Manager at Premier Orthopaedic and Sports Medicine’s Media facility. As a medical professional and athlete himself, he knows all about the nagging injuries that prevent us from working out.

"Injuries kill a runner. The best is to prevent injury in the first place," says Shatraw.

So how does Shatraw say we can train smarter to stop injury in its tracks?

Stretch, stretch, stretch.

"You should stretch in the morning and at night, and before and after you run. I see a lot of IT band (iliotibial band) injuries, and complaints about knee pain and strained hamstrings. Stretching a lot can prevent these," he says.

Go slowly, but surely.

"Increase your program in smaller intervals, that way you are increasing your cardio endurance, and not putting too much strain on your body too quickly. You can go online to a runner’s Web site and have a training program mapped out for you," Shatraw says.

Know your limits.

"Every person is criterion-based depending on their fitness level. If you’re well-trained, then it’s time to ramp up your program. If you’re not a regular runner, but are in decent shape, you can more easily train for a 5k or 5 miler than longer races. It really is based on each person though," he says.

If you feel pain, stop.

"Listen to your body because it knows when it’s had enough. If you feel like you’ve strained or pulled a muscle, then stop. The biggest problem I see with runners is that it’s the hardest thing to get them to stop to heal properly, even for two weeks," Shatraw says.

Stay hydrated.

"Remember to stay hydrated. It will help prevent cramping and tightening up. Even when it’s cold outside, your body loses just as much fluid, even if you aren’t sweating like in the summer. Drink plenty of water, and don’t forget the electrolytes that are in drinks like Gatorade or Powerade. Those help keep up your energy level," he says.

Eat right. 

"Eat potassium, like bananas and your citruses. You want to stay away from high-fat, oily foods because they will absorb fluids faster," Shatraw says.

Cross-train.

"Cross-training takes the stress off your body. Runners face constant pounding on the ankles, knees, hips and lower back. Your body needs a break. It can’t take the pounding six days a week. Keep up your cardiac endurance by biking, swimming and the elliptical," he says.

Wear the right footwear.

"Footwear is very important. I recommend Asics or Brooks. Many places, like Bryn Mawr Running Company in Media, do a gait analysis. They watch you walk to see your movement, then fit you for pronation (how your foot rolls), and look at whether you have flat feet or a higher arch. They’ll put you into the right shoe for you. We have a program with them where I can do an analysis, write a script, and send a patient up there to get fitted," Shatraw says.

(Be sure to check back soon for more on Bryn Mawr Running Company. We’ll take you inside the store, and get expert advice on footwear fittings, proper clothing, and more.)

Know when to see a doctor.

"If you still have aches and pains a week after honest rest, consult a physician. If you see any swelling in your knee or ankle, see a doctor right away," Shatraw says.

For more information on Premier Orthopaedic and Sports Medicine , you can visit their Web site.