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Marathon Training Has Doctors On Call
Category: Running & Marathons
Oct 27, 2006
Physicians give tips as miles rise this time of year
By ROBERTA MACINNIS
Copyright 2006 Houston Chronicle
Putting your best foot forward too fast may land it and you in a doctor's office before you have even begun to run a marathon.
That's the message from a pair of physicians, and it's one to keep in mind as the Marathon Warmup Series kicks off on Sunday.
"Everybody's busy around this time of year," said Dr. Jeffrey A. Ross, a Houston podiatrist who has finished 25 marathons.
"People who come in are going, 'Hey, what happened? I never had this problem before, why is it happening now for the first time?' " he said.
"The answer is 'miles.' "
Local marathon training programs typically begin in August, and in October, the weekly long run climbs well into the double digits. That leaves a runner well prepared for a half-marathon — or longer — but also at risk for injury if he has biomechanical issues, has increased his mileage too quickly or is running in worn shoes.
Injuries, which Ross said typically spike after the first warmup race, can include stress fractures, Achilles tendinitis and plantar fasciitis, which affects a band of tissue in the bottom of the foot.
Ross said runners should ask themselves, "Are you going to get to the starting line pain-free, or are you getting to the starting line in pain and just getting through it?"
But runners who are doing it right can get themselves in trouble, too.
"Even with people who have been properly increasing their mileage the past few months as they should be, there's an intensity issue," said Jason Theodosakis, a Tucson, Ariz.-based doctor who specializes in sports medicine and arthritis prevention.
"With all the adrenaline, they tend to increase the intensity of exercise during an event."
Theodosakis' race-day tips include:
- Wear the newest shoes possible, so long as they're broken in.
- Be aware of how hard you're working, and slow your pace if it's too fast.
- Drop out of the race if you're hurt. "No one's life depends on finishing that race," Theodosakis said.
Ross offered these race strategies:
- Walk through water stops for about 30 seconds or walk a minute for every mile of running.
- Pay attention to discomfort immediately.
- "If you feel you're about to develop a cramp, don't run through tightness. Stop and walk. Go to the side and massage (the tight muscles).
- Be mindful of form. As runners tire, they shorten their gaits and run on the balls of their feet, which can lead to muscle cramps or tears.
- "Run a race that you're prepared for. If you've trained for nine-minute miles, don't run eight-minute miles. You'll get hurt."
Neither Ross nor Theodosakis had anything nice to say about running on concrete, which is an unavoidable in Houston road races. But some runners embrace trail races as an alternative.
"The softer surface of trails can prolong and enhance the career of both recreational and more serious runners," said Paul Stone, race director of the Rocky Raccoon 50K/25K Trail Run, set for Saturday.
Sure, dirt is softer than concrete, but roots, rocks and other hazards can trip up someone's race. Stone offered these tips for injury-free trail running:
- Pay attention. Keep your eyes focused roughly 10 to 15 feet ahead and be sure to pick your feet up.
- "As we say in trail running, 'Don't look up or you might go down,' " Stone said.
- Don't tailgate. Stay 10 feet back from the runner ahead. "Your vision may be obstructed, causing one of those bothersome roots to 'reach up' and trip you."
- Consider trail shoes. "Road shoes perform quite well in the vast majority of trail runs in Texas, but trail shoes do provide a little more traction on muddy surfaces and additional protection in the toe box."
- If you do get hurt, follow the RICE formula: rest, ice, compression and elevation.
"I like to say 'PRICE', " Ross added. "Add 'protect.' "
If something's swollen, see a doctor.
"If you don't know the diagnosis, don't treat it.," Theodosakis said. "The prob-lem with alternative treatments is people will use them to get relief, without knowing what the diagnosis is."
robert.macinnis@chron.com