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August 18, 2015 by DOAR Leave a Comment

Get in shape for some of fall’s best 5ks and fitness events

This time of year calls for getting back into routines, and for many of us it also means heading back to the gym on a regular basis.

If you are looking for a training plan, Leslie Adkins, Athletic Trainer at DOAR South Boston, recommends the Couch 2 5k app, available on iPhone and Android. Here’s the plan:

Couch to 5k Training PlanThe Dan River Region has several upcoming running and fitness events for you to train for to get you motivated and to keep your swimsuit bod into the fall months…

Running:
River City Run 5k – Saturday, 9/5 – Danville

Chatham Sartomer 5k – Saturday, 9/19 – Chatham

Patriot Challenge – Saturday, 10/3 – Martinsville

Glow with the Flow – Friday, 10/16 – Danville

Challenge:
Dirty Dan Dash – Saturday, 10/3 – Danville
DOAR staff, family and friends are participating!

Cycling:
DOAR’s River Ride – Saturday, 10/17 – Danville
DOAR is a presenting sponsor and organizing this event, which benefits the Danville-Pittsylvania County Habitat for Humanity.

Filed Under: Blog, Chatham, Virginia, Communities, Community, Danville, Virginia, Eden, North Carolina, Healthy Living, Martinsville, Virginia, Ringgold, Virginia, Roxboro, North Carolina, South Boston, Virginia, Summerfield, North Carolina, Tips and Advice, Yanceyville, North Carolina Tagged With: 5k, community, couch to 5k, cycling, dan river ride, dear south boston, dirty dan dash, fall events, fitness events, leslie adkins, river city run, river ride, running

July 15, 2011 by Danville Orthopedic & Athletic Rehab Leave a Comment

Five types of training to incorporate into your run

It is important to incorporate different types of training into your runs to make you a stronger, faster runner.  If you always run on the flat, try doing some hills.  If you always run the same place, throw in some faster workouts.  If you always run the same distance, try making some runs shorter and some longer.  Here are five different types of training to mix in with your regular running routine:  

  • Intervals.  Interval workouts involve sprinting for short distances during your run.  These help you learn to run faster.  The simplest way to run intervals is to time yourself.  Sprint for 30 seconds and run a slower pace for 3 minutes.  Then repeat. 
  • Hills.  Hills are hard, so we tend to avoid them.  But running hills strengthens the muscles you use for sprinting, so it makes you faster.  It also increases your endurance.  So find some hills, and try running them once a week.   
  • Long Runs.  Every couple of weeks, go about 50% farther than your normal running distance (but make sure to follow the 10% rule if you are increasing mileage).  Run at your normal pace or slower.  Long runs will increase your muscle endurance.
  • Tempo Runs.  These runs involve running at a faster-than-normal pace for a sustained period of time.  These are shorter than your normal runs and are designed to push your physical threshold and increase your speed.
  • Strength Training.  Although this isn’t technically part of a run, strength training is important for runners to incorporate into their training regimens.  Strength training facilitates bone health and prevents injury, and it prepares your body for the rigors of racing.  You want to make sure that your core, knee, hip, and leg muscles are strong enough to keep your body properly positioned during your run.  So don’t avoid weight lifting and other strength training exercises. 

Trying varied running routines will make you a stronger and faster runner, so don’t be afraid to try new ways of training.  Just remember to listen to your body and don’t push it if you are in pain.

Filed Under: Tips and Advice Tagged With: hills, intervals, long runs, muscles, preventing injury, running, speed, strength, tempo runs, training, weight lifting

July 12, 2011 by Danville Orthopedic & Athletic Rehab Leave a Comment

Preventing running injuries

Using proper running form is just one way to help prevent running injuries.  There are several other things to keep in mind that will help you avoid injuries while running.

  • Make sure to incorporate rest days into your training.  Your body needs days off every once in a while, so schedule some days to recover from harder runs.
  • Get enough sleep.  After a hard run, your body needs rest to repair.  Strive for 8 hours a night, especially if you are regularly active during the day.  Not getting enough sleep will compromise your performance.
  • Stay hydrated and eat nutritious meals with plenty of carbohydrates and protein before and after a run.
  • Be sure to warm up and cool down for at least 5-15 minutes and stretch after your run.
  • Increase your training regimen slowly, no more than 10% per week, to allow your leg tissues manageable amounts to repair and adapt to.
  • Listen to your body and know your limits.  You should never ignore pains.  Reduce or stop your running for several days until the pain goes away.
  • Replace your running shoes often.  Use them only for running, and replace them every 500 miles or so.
  • Don’t race too often or train too hard.  Running at your maximal speed as you do in races is more likely to cause injury, as it takes a heavy toll on your body.

Remember that it is better in the long run to allow your body the proper time to rest and recover than to push yourself too hard and end up seriously injured.

Filed Under: Blog, Tips and Advice Tagged With: Danville, preventing injury, rest, running, stretching, Virginia

July 8, 2011 by Danville Orthopedic & Athletic Rehab Leave a Comment

Prevent injury with good running form

With more people out running during the warmer months, preventing running injuries becomes an important topic.  Knowing the proper running form is one way to help prevent injuries.  Here are the key points to be aware of:

  • Head Position: Your head position is key to your overall posture.  Look ahead at the horizon, not down at your feet.  This will cause your back and neck to come into alignment.
  • Stride: Don’t overstride and land on your heel, as it causes a braking action.  Your feet should land directly under your body, and you should land on your midfoot.  Don’t bring your knees up too high and waste energy; keep them moving forward.
  • Arms: Relax your arms to avoid tenseness.  Keep them close to your body and at a 90 degree angle.  Don’t bring them above your chest or across your body.  Keep your hands in an unclenched fist.
  • Posture: Your body should be at a slight forward tilt from your ankles, not your waist.  Keep your hips forward as well to maintain a balanced posture.  Keep your back straight.
  • Shoulders: Keep your shoulders low and relaxed.  If they are too high, the tension will take energy away from your running.

Following these running techniques will keep you make you a more efficient runner and will help you prevent stress on parts of your body which could cause pain and injury.

 

Filed Under: Blog, Tips and Advice Tagged With: Danville, good form, preventing injury, running, Virginia

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