The Running Doctor: Preparing for Thanksgiving road race
Published 7:37 am, Monday, November 14, 2016
In recent years many road races are popping up in many towns in the area. One of the most popular races in the area takes place in Southport on Thanksgiving morning. It is sponsored by The Pequot Running Club and draws thousands of runners. Years ago, when it was first organized, there were only about 100 runners Now, it’s the premier race in the area, where thousands of runners take part.
Here are several tips:
• Get to the race one hour before it starts for physiological readiness, which would help employ the proper stretching warm-up exercises.
• The importance of jogging for about six to eight minutes to get the blood to the muscles, tissues and skin.
• The importance of running full out for 30-40 yards to raise the body temperature one degree. This helps you get your second wind. This should be started about 10-15 minutes before race time so that the body is warmed up. Particularly because this race is in the early morning and the body temperature is cool. The muscles and tissues need this warmup for more efficient, injury free racing.
• A good racing style is a must, and if learned early, it can give you an edge. The goal of your racing style is good posture, something you can attain by lining up the head, shoulders and hips directly over the feet. Start by getting up on your toes and learning slightly forward in a relaxed position from the ankle to the head. You should be coming down on the ball of your foot and then push off with the last bit of weight on the big toe.
• One of the most important factors of racing is to learn how to keep an even pace over the distance.
• Those that are first timers should start out slowly, and build up your pace as you become comfortable with your breathing at that pace.
• Consider making it a family affair. It will improve your health and mood, and is one of the easiest types of exercise.
Dr. Robert F. Weiss is a podiatrist specializing in foot and ankle surgery. He was a member of the Medical Advisory Committee of the 1984 and 1988 Olympic Marathon Trials. Weiss is a veteran of 35 Marathons, has a practice in Darien, affiliated with Stamford Hospital and is a member of Stamford Health Medical Group-Foot & Ankle Institute.