A Safe Peachtree Road Race
By Dr. Amadeus Mason
Are you prepared for the Peachtree Road Race? The 10k run – while a fun Atlanta tradition for tens of thousands – should not be taken lightly. Here are a few basic tips to make your race safe and healthy:
Have a training program. Get a coach or a training system that puts your running on a slow and steady progression. Never increase distance and intensity (pace) at the same time. Either increase your intensity and hold your distance, or vice versa. For instance, if your goal is to run your 10k in 60 minutes (just under 10-minute-mile pace) you should start out running about 1½ - 2 miles at a slower pace (15-20 min./mile). Every week, increase your distance keeping your pace the same. Once you are able to run the 10k at half pace, then increase your speed.
Never run through pain in training. This common cause of injuries prevents continued running and can even lead to arthritis. Two common training injuries to watch for:
- Tendonitis – It's commonly experienced in the knee, hip or lower back. It's a pain that starts a few minutes into your run, gradually builds in intensity and usually lasts about a half-hour after the run.
- Stress fractures – Most commonly occur in the shin and foot. Here the pain will start a few minutes into the run, gets very intense very quickly, and can last for several hours after the run.
Finally, remember that to hydrate for race day you have to hydrate before race day. Proper hydration starts two to three weeks before the race with a balance of sports drinks and water. (Trying to start hydrating the day before or day of the race can lead to serious electrolyte disturbances).
If you suspect you have any of these or other injuries, call 404-778-7777 to make an appointment with Emory Sports Medicine.
Good luck, have a safe run, and enjoy your 4th of July.
