Injury Prevention
Reduce cramps when running
Getting cramps? That’s not uncommon for even experienced runners. Try changing your breathing and what you eat, and be sure to stretch before and after every run.
Staying hydrated can reduce cramps. Try drinking a glass of sports drink before you run. Then refill the glass and leave it out so it becomes room temperate [...]
Simple injury treatment: R.I.C.E.
Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.
Beat the heat this summer
Want to beat the heat during your summer training? Soak a bandana in ice water and then tie it around your neck while you run. Or try to run in the early morning when it’s still cool out. Light-colored, loose fitting clothes will also reflect the sun’s rays keeping you cooler.
And remember to drink, [...]
The right socks for your run
Look into getting a pair of socks made specifically for running…everyday socks could lead to blisters. Running socks that are made of two lightweight, moisture wicking materials will help prevent blistering by absorbing the friction between the layers. Feet stay dry as the inner layer wicks the moisture away from the foot and into the [...]
Need a Training Program?
If you’ve never run a half marathon before, joining a training group is a good way to learn tips and stay motivated. Murfreesboro Parks & Rec and Fleet Feet Sports (Murfreesboro), two of our major sponsors, are offering training programs specifically for The Middle Half.
Both offer experienced trainers who can answer your questions and give [...]
Last-minute race tips from MTMC
Get to know the course; Try to walk or drive the route before the day of the race so you will be comfortable and familiar come race day!
Don’t forget about your arms! Using your arms to help you push through, especially on hills, is the best way to maximize your effort. Pumping your arms [...]
More Training Tips from MTMC
500 miles is the maximum number of miles you should run in a pair of shoes. If you think you’ve gone farther than that….maybe it’s time for a new pair of shoes. Just don’t wait until the day of the race to break them in!
Getting tired of training everyday? Change your routes [...]
Don’t Forget Your Support on the Course
With less than a month until race day, It’s time to get your gear lined up! And for you ladies, that means making sure you have the right sports bra to wear. Running is a high impact sport, and just like a suitable pair of running shoes, a great-fitting and comfortable bra is key to [...]
Tips from The Wellness Center at MTMC
The Wellness Center is a medically-based fitness facility that offers exercise and educational programs, fitness testing and evaluation, group exercise classes, nutrition counseling, wellness and post-clinical-care programs, smoking cessation classes, cardiac rehabilitation and pulmonary rehabilitation. Here are a few of their tips:
* Look into getting a pair of socks made specifically for running…everyday socks could [...]
A Few Health & Safety Recommendations
To keep yourself safe and best support and protect your joints, here are some tips I recommend to runners:
-Try to run on an even and reasonably soft surface.
-For longevity, avoid running on hills, which increases stress on the ankle and foot.
-When running on curved surfaces, change direction in forward movement so you have even [...]
