Midday Fix: Dr. Joshua Blomgren with tips for preventing running injuries

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Dr. Joshua Blomgren
Midwest Orthopaedics

Common Mistakes:

Wearing old or wrong running shoes which can cause injuries, like shin splints.
Get fitted at a running specialty store.  Get new shoes every 300-500 miles and get a second pair to rotate about halfway through their life.

Doing too much, too soon.
Can result in common overuse running injuries, such as shin splints, runner’s knee, or ITB syndrome. Increase each week by 10%, never run through pain and give yourself rest days.  Wear a pedometer or Fitbit to help you track your distance.

Over-striding and landing heel first.
This can also cause shin splints. You want to make your steps light and quick, land mid-sole with your feet directly in front of you – not out in front.

Not drinking enough.
This can cause side stiches and dehydration. You should drink 16-24 oz before you run and let your thirst guide you. Approximately every 20 minutes, you should drink. Rehydrate with a sports drink post-run.

Wearing the wrong clothes.
Runners should stick to technical fabrics such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. This will wick the sweat away from your body, keeping you dry. Don’t wear cotton because once it gets wet, you’ll stay wet, which can be uncomfortable in warmer weather.

Not fueling properly.
Try to eat a light snack or meal about 1 1/2 to 2 hours before a run. Choose something high in carbohydrates and lower in fat, fiber, and protein.  For long runs, eat energy gels, bars, and even sports jelly beans designed for long-distance runners. A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that.


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