By Janice Sigulas, PT, Director of Rehabilitation Services, Pekin Hospital, Staffed by Professional Therapy Services
Are you thinking about participating in your first 5K or fun run? These six quick-and-easy guidelines for new runners and walkers will put you on the right path:
- Start smart: Be sure to consult your physician before beginning a new fitness program. This is especially important for new runners and walkers over the age of 50.
- Find the right footwear: You don’t have to spend a fortune, but it’s important to walk or run in shoes that are appropriate for your foot type. Don’t forget to test your shoes at the store before purchasing.
- Set specific goals: It’s fine to say, “I want to lose weight,” but try to personalize your goals. Some examples include, “I want to run a four-mile race,” or “I want to be able to walk with my grandchildren and not get tired.”
- It’s OK to go slow: You may not be able to go very far at first, but don’t get discouraged. Start with a manageable workout program and gradually build your way up. Alternating between walking and jogging is a great way to train.
- Listen to your body: There is a difference between fatigue and injury, so pay close attention to what your body is telling you. If you experience tightness or pain, reduce your workout intensity. You may even need to stop. Be sure to take days off between workouts, and consult a medical professional if symptoms persist.
- Don’t forget to stretch: Stretching helps maintain flexibility of tissue. Prior to starting your workout, perform a general warm up for your specific activity. If you plan to walk, warm up with a slow walk. If you plan to run, warm up with a brisk walk or slow jog. Remember to stretch after your workout as well. A static or hold stretch for 30 seconds is appropriate.
Follow these simple suggestions and stay safe as you hit the pavement this summer!
For those of you interested in the Pekin Hospital Dash at Dusk event, the race is on July 10th. It starts and ends at Pekin Hospital (600 South 13th Street); Kids fun run starts at 6:30 p.m.; 5K run/walk starts at 7 p.m.; After-party to follow for the entire family. Register and learn more at dashatdusk.com. For more information, visit pekinhospital.org.
Photo credit: CandyBoxImages/iStock