Racing Season: Tips for New York Road Runners

Warmer weather is finally on its way and New York City is about to be bombarded with charitable races once again. All winter you have been stuck running on the indoor tracks, but with spring finally here, you can enjoy this cardiovascular workout in the great outdoors on the streets of New York.
Running involves every single joint, bone, ligament, tendon, nerve and blood vessel of the foot. This intense activity can be hard on the entire body, but especially the feet. Running can be associated with many foot aliments like blisters, corns, calluses, shin splints, Achilles tendonitis, athlete’s foot, ankle sprains and plantar fasciitis.

In order to prevent your feet from experiencing a painful injury, Dr. Tejas Pandya encourages you to follow these helpful tips:

• Wash your feet. Wash feet with soap and water every day. Also, dry feet thoroughly after any instances of becoming wet.

• Use foot powder and antiperspirant foot sprays. Control the sweating of your feet and keep them dry and clean.

• Wear clean cotton socks. You should change your socks at least once a day and wash after every use. Cotton socks allow your feet more ventilation.

• Wear properly fitted shoes. Shoes that are too big, or too small, can cause pain in the feet and can result in many different foot conditions. Make sure your shoes are not so big that your feet slide around in the shoe, but also not too small that they do not allow your toes to move.

• Stretch. Runners should stretch their muscles, tendons and ligaments before and after every run.  Stretching will help keep your legs and feet loose and limber.

• Purchase shoes specific to running. Your footwear should reflect the physical activity you will be engaging in. Running requires shoes with extra cushioning, shock absorption and flexibility.  Having the activity specific shoes will help protect your legs, ankles and feet. Also, make sure your shoes allow for proper ventilation.

• Make gradual changes to your routine and do not over-train. Your body needs to be conditioned into making running part of your daily routine. Jumping straight into a race or a marathon can be bad for you. Instead, you should gradually change your routine by increasing distance and intensity day-by-day.  Drastic changes, or over-training, can result in painful overuse injuries such as plantar fasciitis and Achilles tendonitis.

If you experience any sort of running injury, or have questions on running safety, contact our office at (518) 273-0053 to schedule an appointment with Dr. Pandya.

Resources:
 
http://www.nyrr.org/run-with-us/city-parks-foundation-run-for-the-parks-4m
http://www.milforddailynews.com/sports/boston_marathon/x271615120/Tips-for-avoiding-injury-during-Marathon-training

Related articles

• Is heel pain stopping you from training? (abysmalfitness.com)
• Is Tiger Woods still nursing his Achilles tendon? (eastpennfoot.wordpress.com)
• Heel Pain by Foot Health Facts (footandankleclinicsofamerica.wordpress.com)