Lisa's Legacy 5K Run / Walk: Sponsored By North Towns Imaging

In memory of Lisa Crawford

Home	Lisa's Page	Lisa's Family	Sponsor Information	Registration

Thinking about a 5K run? Train for success

Are you thinking about participating in a 5K (kilometer) run? Preparing for a race is a great way to add challenge to your exercise routine. But you don't want to overdo it and hurt yourself. That's why it's important to train — even for a fun run.

If you can comfortably jog or run one mile in 10 to 12 minutes — meaning you can talk normally with a partner while you're running — consider using this 10-week training program. The gradual progression of running distance will help prevent overload injuries and stress fractures.

10-week training schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or jog/run	1-mile run	1-mile jog/run	1-mile run	Rest	1-mile run	60-minute walk
2	Rest or jog/run	1.25-mile run	1.25-mile jog/run	1.25-mile run	Rest	1.25-mile run	60-minute walk
3	Rest or jog/run	1.5-mile run	1.5-mile jog/run	1.5-mile run	Rest	1.5-mile run	60-minute walk
4	Rest or jog/run	1.5-mile run	Rest or jog/run	1.5-mile run	Rest	1.5-mile run	60-minute walk
5	Rest or jog/run	1.75-mile run	Rest or jog/run	1.75-mile run	Rest	1.75-mile run	60-minute walk
6	Rest or jog/run	2-mile run	Rest or jog/run	2-mile run	Rest	2-mile run	60-minute walk
7	Rest or jog/run	2.25-mile run	Rest or jog/run	2.25-mile run	Rest	2.25-mile run	60-minute walk
8	Rest or jog/run	2.5-mile run	Rest or jog/run	2.5-mile run	Rest	2.5-mile run	60-minute walk
9	Rest or jog/run	2.75-mile run	Rest or jog/run	2.75-mile run	Rest	2.75-mile run	60-minute walk
10	Rest or jog/run	3-mile run	Rest or jog/run	2-mile run	Rest or jog/run	Rest	5K race

Note: A 5K run is approximately 3.1 miles. If you prefer walking, substitute walking for running or jogging. What's most important is that you're physically active and having fun.

YOUR PODIATRIC PHYSICIAN TALKS ABOUT RUNNING AND YOUR FEET

Nowhere is the miracle of the foot more clear than watching the human body in motion. The combination of 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running. The balance, support, and propulsion of a jogger's body all depend on the foot. But before entering a fitness regimen that includes jogging, don't forget to make certain your body's connection with the ground is in proper working order.

See Your Sports Podiatrist

It is a good idea for a beginning jogger to visit a podiatric physician before starting an exercise program. Your podiatrist will examine your feet and identify potential problems, discuss conditioning, prescribe an orthotic device that fits into a running shoe (if needed), and recommend the best style of footwear for your feet.

Frequent joggers ought to see a podiatrist regularly to check for any potential stress on the lower extremities. During a 10-mile run, the feet make 15,000 strikes, at a force of three to four times the body's weight.

If you are more than 40 years old, see a family doctor before starting any exercise regimen. The doctor will perform an electrocardiogram, check for any breathing problems, high cholesterol levels, and high blood pressure before giving the go-ahead for a vigorous exercise program.

Anyone, regardless of age, should check with a doctor if a cardiac condition, diabetes, weight problem, or other serious medical condition exists.

The Importance of Stretching

Before beginning an exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Before stretching warm up with a 10 minute walk or slow jog. You may then stop and gently stretch. Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior), and not forget the anterior muscles.

Wall Push-Up: This stretches the achilles and calf muscles one leg at a time. Stand with the rear foot approximately two to three feet from the wall. The rear leg should be straight, the front leg is bent and your hands touch the wall. Feet point straight ahead, heels are on the ground. Hold for 10 seconds, switch legs, repeat 10 times.

Knee Clasp: Lie on a firm surface. A carpeted floor or grass is best. Bring both knees to your chest. Hold for 10 seconds. Repeat 5 times. This stretches the hamstrings and lower back.

Hamstring Stretch: Straighten one leg, place it, with the knee locked, on a foot stool. Bend your body and bring your head towards the leg. Hold this position for 10 seconds. Switch sides, repeat 10 times.

More information on stretching is available at Dr. Pribut's Running Injury Site.

Proper Footwear

Shoe choice should be determined by foot structure (morphology), foot function (over or under pronated or neutral foot), body type (weight), running envirnonment and running regimen. Keep in mind that all shoes have a different shape, and sizes and widths are not uniform from shoe to shoe.

Consider whether an orthotic device will be placed in your shoe, and whether your running style is flat-footed or on the balls of the feet. Shoes should provide cushioning for shock absorption, and ought to be able to fully bend at the ball of the foot area and remain stable in the midfoot. Visit the shoe store in the afternoon and wear the type of sock you plan to use while training.

The best socks are those made of moisture wicking material such as Coolmax ®, rather than being made of cotton.

Training Tips

Systematic exercises must progress slowly from easy to rigorous to prevent debilitating muscle strain or more serious injury. The best and safest way to start a running program is with a four-day-per-week conditioning program for 12-16 weeks.

Begin with two sets of two-minute jogs interspersed with five minutes of fast walking. If muscles are stiff, walk only; have an "easy day" if you're in pain. As the weeks progress, gradually increase the number of minutes jogged per set to 20 minutes. Spend at least five workouts at each new level attained.

By the 16th week, you should be able to run two sets of 20 minutes each, with a five-minute walk before, between, and after. Make adjustments for heat and altitude, and don't be frustrated if you think your pace is too slow. The best way to avoid injury is to avoid what AAPSM Board Member Stephen Pribut, D.P.M. has called the "terrible twos": too much, too soon, too fast, too often.

Proper foot hygiene can also prevent injuries. Keeping feet powdered and dry is important, especially to the jogger suffering from blisters. Blisters can be limited by moisture control. Make sure to wear socks that wick moisture. This strategy can also help prevent athlete's foot.

Aches and Pains of Running

Even with the best preparation, aches and pains are an inevitable result of a new jogging regimen. If the pain subsides with slow easy exercise, you may continue, but if it gets worse, stop the activity and rest. If it persists, see your podiatrist.

The most common pain associated with jogging is known as runner's knee, a catch-all for jogging-related knee pain. One of the most common causes of runner's knee is excessive pronation, or rolling in and down, of the foot. This syndrome is now often called the patello-femoral pain syndrome.

Orthoses (arch supports -- shoe inserts) prescribed by your podiatrist are the best way to alleviate the problem. Occasionally, rubber pads in the arch of the shoe will help.

Shin splints, which painfully appear at the front and inside of the leg, are caused by running on hard surfaces, overstriding, muscle imbalance, or overuse. Treatment includes changing running technique or insertion of an orthotic device in the shoe.

Based On Material Originally Produced in cooperation with the: American Podiatric Medical Association

Tips From The AAPSM

Common Running Injuries

Plantar fasciitis (arch pain) -- Arch pain is often caused by frequent stress on the plantar aspect, or bottom of the foot. When the plantar fascia, a supportive, fibrous band of tissue running from the heel to the ball of the foot, becomes injured, pain on the bottom of the foot results. Forefoot and rearfoot instability, with excessive pronation, may result in plantar fasciitis. Overtraining may contribute. Shoes with good midfoot stability may help prevent plantar fasciitis. If pain persists visit your sports podiatrist.

Heel spurs -- Heel spur syndrome, related to plantar fasciitis, occurs after calcium deposits build up on the underside of the heel bone. Heel spurs form gradually over many months. Both plantar fasciitis and heel spurs can be avoided by a proper warm-up that includes stretching the band of tissue on the bottom of the foot. The soft tissue injury is usually the cause of the pain and not the spur itself.

Sesamoiditis -- Sometimes referred to as the ball bearings of the foot, the sesamoids are a set of accessory bones found beneath the large first metatarsal bone. Incredible forces are exerted on the sesamoid bones during aerobics, and inflammation and fractures can occur. Proper shoe selection and custom orthotic devices can be useful in treating sesamoiditis.

Shin splints -- Aside from ankle sprains, shin splints are perhaps the most common injury to the lower body, as the muscles attached to the shin bone bring the foot up and down. The pain is usually an inflammation of the shin muscle and tendon due to stress factors. Treat shin pain with cold compresses immediately after the workout to reduce inflammation. Proper stretching before the workout should prevent the onset of shin splints. Strengthening of muscles also helps reduce shin splints.

Achilles tendon and calf pain -- The frequent rising on the toes of an aerobics routine often creates pain and tightness in the large muscles in the back of the legs, which can create pain and tightness in the calf and inflammation of the achilles tendon. Again, stretching the calf muscles gently and gradually before and after the workout will ordinarily help alleviate the pain and stiffness.

Stress fractures -- Stress fractures often occur from overtraining. Make sure you gradually increase your running distance and intensity and have an adequate dietary intake of calcium.

Based on a document produced in cooperation with the: American Podiatric Medical Association

Tips

Start easy. Run at a speed that meets the "talk test" - that you can carry on a conversation with a companion. Build up time and intensity gradually.
Wear sport specific shoes not cross-training, walking or tennis shoes for running.
Stretch regularly.
Fit your shoes while wearing the socks which you plan to wear during aerobics activity.

Top

What causes an overuse injury in a runner?

Overuse injury in a runner most often occurs because of a training error (running too far, too fast, too soon). With every mile that is run, the feet must absorb 110 tons of energy. Therefore, it is not surprising that up to 70% of runners develop injuries every year.

How can overuse injury be prevented?

You can decrease your risk of injury by following these recommendations:

Do not increase running mileage by more than 10% per week.
Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but a great deal of evidence shows that running more than 45 miles per week increases your risk for an overuse injury.
Do not run on slanted or uneven surfaces. The best running surface is soft, flat terrain.
Do not "run through pain." Pain is a sign that should not be ignored, because it indicates that something is wrong.
If you do have pain when you run, place ice on the area and rest for 2 or 3 days. If the pain continues for 1 week, see your doctor.
Follow hard training or running days with easy days.
Change your running shoes every 500 miles. After this distance shoes lose their ability to absorb the shock of running.

What about orthotics to reduce the chance of injury?

Orthotics are inserts that are placed in shoes to correct bad alignment between the foot and the lower leg. You will probably need orthotics if the inside of your foot turns in, a problem called pronation. If you have bad alignment but no pain with running and you do not suffer from repeated injuries, you probably do not need orthotics. Many world-class athletes with bad alignment do not wear orthotics. Your doctor may suggest orthotics if you have bad alignment and become injured and do not get better with other measures, such as rest, ice application and cross training.

What exercises help prevent or treat injuries?

Before and after a run, perform specific stretching exercises. See the pictures below that show stretching exercises. These exercises may also be part of your recovery from an injury. Do not bounce with each exercise. Stretch until you feel tension but not pain.

If you do develop an injury, your doctor may suggest particular strengthening exercises. Every day you should do 3 sets of each exercise, with 10 repetitions in each set. For the exercises that involve straight-leg raises, you will want to add ankle weights as the exercises become easier for you. These exercises may also be done as part of your overall exercise program.

Stretching exercises

Hamstring stretch
Sit with your injured leg straight and your other leg bent. With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the underside of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome (pain under and around the kneecap), patellar tendinitis (inflammation
of the tendon that connects the patella and tibia)
and hamstring strain (overstretching or tearing of the
muscles on the back of the thigh).

Iliotibial band stretch
Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for iliotibial band syndrome (knee tenderness from irritation of the thigh's
iliotibial band) and adductor strain.

Groin stretch
Sit with your feet together, your back straight, your head up, and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for adductor strain (overstretching of the groin muscles).

Quadriceps stretch
Stand straight with your injured leg bent. Grasp the foot of your injured leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome, iliotibial band syndrome and patellar tendinitis.

Calf stretch
Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for Achilles tendinitis (inflammation of the Achilles tendon, the
large tendon at the back of the ankle), plantar fasciitis
(heel pain) and calcaneal apophysitis (inflammation
where the Achilles tendon attaches to the heel,usually
in children).

Plantar fascia stretch
Stand straight with your hands against a wall and your injured leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in the lower part of your leg. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for plantar fasciitis, Achilles tendinitis and calcaneal apophysitis.

Strengthening exercises

Straight-leg raise
Lie down with your upper body supported on your elbows. Tighten the top of the thigh muscle of your injured leg. Raise your leg on a count of 4, hold for a 2 count, and then lower the leg on a 4 count. Relax your thigh muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be particularly helpful for patellofemoral syndrome or patellar tendinitis.

Straight-leg raise
Lie on your unaffected side, tighten the thigh muscle of your injured leg, and then slowly raise the leg off the floor. Hold the leg up for a 2 count, and lower it on a 4 count. Relax your muscles. Then tighten the thigh and repeat. Do three sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for iliotibial band syndrome.

Straight-leg raise
Lie on your affected side with the unaffected leg crossed over the knee of your injured leg. Tighten your thigh muscles and raise the injured leg about 6 to 8 inches off the floor. Hold for 2 seconds, and then slowly lower your leg. Relax the muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for adductor strain.

Standing wall slide
Stand with your back against the wall and your feet 6 to 8 inches away from the wall. Slowly lower your back and hips about one-third of the way down the wall. Hold the position for about 10 seconds or until you feel that the tops of your thigh muscles are becoming tired. Straighten and repeat. Perform 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome or patellar tendinitis.

Straight-leg raise
Lie on your stomach. Tighten your thigh muscles and slowly raise your injured leg off the floor on a 4 count. Hold the leg up for a 2 count, and then lower the leg on a 4 count. Relax your thigh muscles. Tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for hamstring strain.

Lateral step-ups
Stand with your injured leg on a stair or platform that is 4 to 6 inches high. Slowly lower the other leg, striking the heel on the floor. Straighten the knee of the injured leg, allowing the foot of the other leg to raise off the floor. Repeat. Do 3 sets of 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome and patellar tendinitis

Tips for a Safe Running Program

Running injuries are quite common. But they can be reduced if you follow the proper conditioning and training programs; wear the appropriate apparel and footwear; and are aware of your running environment. Follow these guidelines to prevent injuries.

Plan a progressive running program to prevent injuries. A five-minute warm-up (which should raise your temperature by one degree) followed by stretching exercises, is essential before starting a run. Following the run, stretching again is important.

During hot weather, run in the early morning or evening, to avoid heat exhaustion. Do not run when pollution levels are high.

Start your run with the body feeling "a little cool" since body temperature will increase when you start running.

You can lose between six and 12 ounces of fluid for every 20 minutes of running. Drink 10-15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along your route. Weigh yourself before and after a run. For every pound lost, drink one pint of fluid.

Run in the shade if possible to avoid direct sun. If exposed to the sun, apply at least #15 sunscreen. Wear sunglasses to filter out UVA and UVB rays, and wear a hat with a visor to shade your eyes and face.

In high altitudes, runners should gradually acclimate themselves to lower oxygen levels, by slow, steady increases in speed and distance.

When selecting a running shoe, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a thumbnail's width between the end of the longest toe and the end of the shoe. Buy shoes at the end of the day when the foot is the largest.

Sixty percent of a shoe's shock absorption is lost after 250-500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every nine to 12 months.

excessive clothing can produce sweating, which causes the body to lose heat rapidly and can increase the risk of hypothermia. Instead, dress in layers. The inner layer should be material that takes perspiration away from the skin (polypropylene, thermax); the middle layer (not necessary for legs) should be for insulation and absorbing moisture (cotton); the outer layer should protect against wind and moisture (nylon).

To avoid frostbite in cold weather, do not have gaps of bare skin between gloves and jackets, wear a hat, and cover the neck. Petroleum jelly can be used on exposed areas, such as the nose.

Do not run at night, but if you run at dusk or dawn, wear reflective material. Don't wear a headset or jewelry while running.

Run with a partner. If alone, carry identification, or write your name, phone number, blood type, and medical information on the inside sole of your running shoe.

Let others know where you will be running, and stay in familiar areas, away from traffic. Have a whistle or other noisemaker to use in an emergency and carry change in case you need to make a phone call.

Whenever possible, run on a clear, smooth, resilient, even, and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot. When running on curved surfaces, change directions in forward movement, so that you have even pressure on both feet during the run.

Source: U.S.A. Track and Field Association, Road Runners Club of America and American Orthopaedic Society for Sports Medicine

For more information on "Prevent Injuries America!®," call the American Academy of Orthopaedic Surgeons' public service telephone number 1-800-824-BONES (2663).

Checkers A.C.	Sport Science	Running Research	Peak Performance Online	RUNNING AND YOUR FEET	Runners World
Running Times Magazine	The Running Page	Kid's Running Online	Road Runners Club of America	Running Races	Buffalo Runners
Running in the USA - New York Races	USATF - Calendars	Running Events	RACE DAY NUTRITION	Cool Running :: Training	Weight Training for Runners
Training Plans - Runners World Magazine	Strength Training for Runners	The Running Doctor: Running Injuries	Running Injuries	The BIG 5, the 5 most common running injuries	Physical Therapy Corner: Running Injuries
Running Injuries - Deep Tissue Massage - Clinical Massage	How To Detect And Treat Running Injuries	Home	Lisa's Page	Lisa's Family	Sponsors Information
Registration	Donations	Volunteer	2006 Race Results	Runners	Cancer Information
Map & Directions	Calendar