The Running Doctor: Preparing On The Day of a Road Race
By Dr. Robert F. Weiss
Special to the Greenwich Sentinel
One of the premiere road races, conducted by The Young Woman’s League, will take place May 1 at Compo Beach in Westport at 8:30 a.m. The Young Woman’s League is a charitable group who donates money to many of the needy groups in the town. In the past I have enjoyed taking part in this event. There is 10K, 5k [road race, walk] 100-meter [kids run] 800-meter [kids run]
Here are a few racing tips to help prepare for the race day:
Get to the race one hour before it starts for physiological readiness which would 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 warm-up 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 ling 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 walking and build up weekly. You might even make it a family affair! It will improve your health and mood, and is one of the easiest types of exercise. Looking forward to seeing you on race day…
To register for the run, visit Wywl.com or Active.com.
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 member of Stamford Health Medical Group-Foot & Ankle Institute, and resides in Westport. For info visit his Web site at Stamfordhealthmedicalgroup.org.