As those of you who visit Foster Chiropractic Sports and Wellness know, our Dr. Scott Foster can often be found out on the golf courses around Winston-Salem on Saturdays. But golf isn’t the only competition in town on the weekends. Throughout the fall, and almost year-round, you can usually find a 5K race or fun run taking place somewhere in the Piedmont Triad. Not only are these races a great way to motivate you to get running and have a regular exercise routine, it’s also a fun way to socialize with friends and meet new people, and many times your registration fee goes to support a great cause.
Never run before? No worries! Here are a few tips to help you get started and get you on the road to competing in a 5K.
1. Pace Yourself.Running is a great form of exercise. You don’t have to pay for a gym membership or fancy equipment, and you can pretty much do it year-round. But if you haven’t been running, you don’t want to go out the door and run 3 miles right off the bat. The important thing is to build your stamina and work up to the race. When you first start out, think about it as running for a set eriod of time rather than a certain distance. A good plan is to start by running 20-30 minutes, 2-3 times a week. For guidance on how to pace yourself you can use one of the 5K training programs, such as the popular Couch to 5Kor the Mayo Clinic’sschedule.
2. Get the Right Gear.Sure, you don’t need a lot of expensive equipment to be a runner, but it’s important to wear good shoes. Running shoes give you the arch support and cushioning you need in the midsole, and can aid in the prevention of injuries.
3. Fuel Up.Running or doing any exercise is using up your body’s energy, and you need to make sure you’re providing plenty of fuel to get you through your workout. Don’t skip meals thinking you’re “on a diet.” Instead, go ahead and eat your three regular meals a day, but make sure you’re eating lean meats, whole grains and plenty of fruits and vegetables. Stay away from processed foods and snacks, and instead reach for some almonds, carrot sticks or Greek yogurt when you need a snack to keep you going during the day.
4. Schedule an Adjustment. Regular trips to the chiropractor are just as important for your running routine as the jog at the park. Not only does an adjustment help align the spine, improving joint mobility and heling prevent overuse and injuries, but also a chiropractor is trained to look at and treat your whole body, not just your back. Observing your gait gives the chiropractor the chance to help you make adjustments to avoid pain. For example, when your knee hurts after a run you automatically assume there’s something wrong with your knee, but it could be as simple as how you turn your foot, and a professional fitting of orthotics can ease the pain.
5. Team Up.It’s always easier to get motivated to work out when you’re doing it with a friend. Get your spouse or a friend to sign up for a 5K with you, and set your training schedule together.
Now it’s time to register for a race and get running. Check out some of the races in and around Winston-Salem in the next few weeks.
October 26: Maddie’s Miles 5Kat Jamieson Park in Winston-Salem
November 16: Mayberry Half Marathon and 5Kin Mt. Airy
November 28: Turkey Strut 5Kat the Winston-Salem fairgrounds
December 31: Running of the Lights at Tanglewood Park in Clemmons
Any pain during training, during the race or after? Stop in - adjusting your feet, knees and back at Foster Chiropractic may help you keep going. Let us be part your wellness plan to stay active!