4 things to do before you lace up this running season

If you’re like me, you’ve noticed temperatures rising and hours of daylight getting longer. That means running season is in stride and fun races are just around the corner.

I just signed up for the Cooper River Bridge Run in Charleston, South Carolina and can’t wait to increase my running volume this spring and summer. Even though I am a seasoned runner and have stuck with a cross training routine this winter, I’m ready to ramp up for race season.

It's still important for me to get back into running properly. Here are some tips I think about before I get back to my regular running routine to help me avoid injury and may help you too.

• Start with less mileage: If you haven’t run more than three miles in the past few months, then start with a slow progression – begin with 1- 2 miles and make sure you’re ready to do that. Slow and steady really does win the race and the expression no pain, no gain doesn’t apply.

• Do a 48-hour soreness check: You shouldn’t be sore after 48 hours. If you are, then decrease your mileage.

• Build up slowly: Increase mileage no more than 10 percent per week. Especially if you’re below 10 miles. I see more injuries when people go from 3 – 5 miles then when people make bigger mileage jumps who are already consistently running 10 plus miles.

• You can’t cram for running like a test: Give yourself 10 – 12 weeks to train for something, even a 5K, not only because of the physical aspects but from a mental standpoint.

Looking forward to seeing you back on the road with me!

Aaron Hewitt PA-C (insert link: http://www.orthocarolina.com/physicians/178), is a Physician Assistant with OrthoCarolina’s Sports Medicine Center.  He is a former Assistant Athletic Trainer with the Minnesota Vikings (NFL), and is an orthopedic provider for UNC-Charlotte and Myers Park High School. He also is a Physician Assistant Team Lead for Sports Medicine, Spine, Hand & Pediatrics and a Clinical and Surgical Preceptor for Physician Students.