Running Do’s and Dont’s of Fall
Fall is a beautiful time to get onto the trails, improve your cardiovascular fitness and clear your mind. Make sure to keep these do’s and dont’s in mind when training for a Fall race or simply running for pleasure and fitness.
- Dr. Roy Mathews DPM and Dr. Victor Quintoro DPM
- Do wear socks made of synthetic fibres that wick moisture away from your skin to help prevent blisters and athlete’s foot.
- Do fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Also get fit at the end of the day when your feet are more swollen to ensure proper width sizing and avoid excessive foot compression.
- Do replace your running shoes often. Replace them at least every 350 – 450 miles run.
- Don’t wear new shoes in a race. Do make sure you have at least 75 – 100 miles of running use of your shoes before wearing them in a marathon.
- Do wear sport-specific shoes. Running shoes do not have the lateral support needed for court sports. Help yourself avoid ankle sprains and other injuries.
- Do warm up slowly and gently before your runs and especially before doing speed work.
- Do be careful about building up their mileage too quickly after a low mileage summer.
- Do break in new sport shoes before racing or using them for a long run or workout.
- Do use sunscreen to prevent solar injury to your skin in all seasons, including the Fall.
- Do make certain that you taper properly before your fall race. Most recommendations are for a 3 or 4 week taper before the marathon.
Published on:September 25, 2017
Posted in Resources by dm