The 12th Annual Urban Cow Half Marathon, Half Marathon Relay & 5K Run/Walk may have a silly (and long) name, but the event provides some serious support for local youth running programs and high school cross-country teams. For 2016, the races take place on October 2, but registration is limited, so you might want to sign up soon!
This is a great opportunity to support our local running community, especially for younger runners. As an added bonus, partial proceeds also go to the American River Parkway Foundation to help maintain beautiful parkways for runners to train.
At McDowell Orthopedics & Podiatry Group, we also want to help runners by providing running tips for foot health and being here in case you suffer a foot or ankle injury during a run. The goal, of course, is to keep you safe on the trails, paths, and sidewalks, so you should consider doing things like:
Wearing the right footwear. To start with, you need to invest in a durable, well-constructed pair of running shoes. They need to fit correctly (not too tight, not too loose). Also, they should work in accordance with your pronation pattern. If you overpronate, you are best served with a pair of stable, motion control shoes, or you may need custom orthotics to correct the problem.
Easing into a new running program. You can develop heel pain and other issues by attempting to do too much too soon. Instead, start at an easy-to-moderate level and slowly ramp up your intensity and duration.
Warming up and stretching first. One of the surest ways to suffer a foot, ankle, or leg injury from running is to head out without warming up. Take 5-10 minutes for light jogging, and then follow with dynamic stretches to stay safe!
Drinking plenty of water. Staying properly hydrated is the best way to avoid painful cramping. Consume at least 8 ounces of water half an hour before your run, and then drink some more when you are done running.