Tips For Running in a Future Marathon

On Sunday, Oct. 9, runners will hit the streets for the and many on the sidelines will vow to be one of them next year.

and takes its toll on the body. Dr. Wayne Goldstein, Chairman of the Department of Orthopedics at Advocate Lutheran General Hospital in Park Ridge, offers some suggestions to runners, both experienced and aspiring, to help them achieve peak performance and avoid getting injured.

They include:

•  Purchase shoes from a store which provides a running evaluation or assessment to ensure shoes fit properly. Although these stores may be more expensive, having the correct footwear will help to prevent unnecessary injury.

• Pace yourself in the planning process, to avoid doing “too much too fast.” This means that preparations should correspond to race goals. In the plan, training should increase in difficulty gradually. Don't add too many miles or increase your pace before your body is ready.

• Drink water regularly to ensure you are always hydrated before going for a run. Many people know the importance of hydration in hot weather, but our muscles still need to be hydrated when it is cold outside.

“One of the most common reasons for getting injured is faulty biomechanics, but another common reason for getting injured is poor hydration, said Dr. Goldstein. “When runners are dehydrated the muscle tissue is also dehydrated which increases stress on the tendons and ligaments; this can lead to injury.”

Most injured runners who are treated by Dr. Goldstein have injuries caused by overuse and about 90% of these injuries were caused because of poor running mechanics. These injuries include: Iliotibial Band Syndrome, “shin splints,” Patello-Femoral Pain (knee pain), Achilles tendonitis, and Plantar Fasciitis.

“To avoid these injuries it is important to listen to your body. Know what problems you have had in the past while running and what the danger signs of these injuries are,” said Dr. Goldstein. “Also be willing to ask for help if you need it. It is better to cut short a day of training than be unable to finish the marathon.”

Dr. Wayne Goldstein has been a member of the Lutheran General Hospital medical staff since 1984, is founder and president of Illinois Bone and Joint Institute, LLC, one of the nation’s largest independent groups of orthopedic physicians. He is currently Chairman of the Department of Orthopedics at Advocate Lutheran General Hospital and has been named in the top 1 percent of all doctors in their specialties for 2011 by U.S. News Media Group and Castle Connolly Medical Ltd.