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 while you’re running. After you run, drink the entire glass. This will help eliminate post-run cramps.

Bananas and pickles are a good source of potassium, which help to prevent running cramps.

Also, when you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.

Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.

And remember to drink, drink, drink plenty of water or sports mix. By keeping your water storage high, you’ll also improve your body’s cooling mechanisms.

If you wear proper socks and still get blisters, you may need a different pair of shoes. You may also need to apply Vaseline or another running lubricant on blister prone areas.

Many runners, however, have no discomfort or blisters with regular cotton socks.

Both offer experienced trainers who can answer your questions and give advice specific to your goals and ability. Check them out!

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 and increasing your arm-swing will help your arms and legs work together…getting you farther!

Don’t stop running while you are going up a hill: It actually takes more effort to walk up a hill than to run at a slow pace.

Hydrate! Hydrate! Hydrate! Of course you know to drink lots of fluids the day of the race. But you need plenty of fluids everyday leading up to the race. Avoid alcoholic beverages!

In the last four days leading up to the race…make sure you save two of those for resting!

Middle Tennessee Medical Center (MTMC) is a proud sponsor of the Middle Half Marathon! Take a second to read about a great opportunity to help further the education of the devoted nurses at MTMC who take care of you and your loved ones.
The Friends of Nursing Fund at MTMC supports nursing excellence by sponsoring first-class education programs and conferences by nationally recognized speakers to help nurses learn about the best practices in patient care.
This fund is so important because retention of nurses is a huge challenge. By investing the careers of these nurses, we help make MTMC a better place for everyone.
But the current financing through the healthcare system just isn’t enough. We need your help to be able to bring these educational forums to the nurses serving our community.
Help honor a nurse you know by donating today. Log on to their website and under “Ways to Give,” select “Make Donation.” When filling out the donation form, be sure to specify the Friends of Nursing Fund under the “Specific Fund” category.

Getting tired of training everyday? Change your routes every couple of days to prevent your body from becoming acclimated and your mind from becoming bored.

Want to beat the heat during your last-minute training? Soak a bandana in ice water and then tie it around your neck while you run.

It’s good to get warmed up before a run by power-walking, but save the stretching for after.

Get off to a slow start: Saving your energy early on can lead to a strong finish!

Chow down on some complex carbohydrates the night before the big day. The nutrients in these foods will last you through your race in the morning!

Middle Tennessee Medical Center (MTMC) is a proud sponsor of the Middle Half Marathon! Take a second to read about a great opportunity to help further the education of the devoted nurses at MTMC who take care of you and your loved ones.
The Friends of Nursing Fund at MTMC supports nursing excellence by sponsoring first-class education programs and conferences by nationally recognized speakers to help nurses learn about the best practices in patient care.
This fund is so important because retention of nurses is a huge challenge. By investing the careers of these nurses, we help make MTMC a better place for everyone.
But the current financing through the healthcare system just isn’t enough. We need your help to be able to bring these educational forums to the nurses serving our community.
Help honor a nurse you know by donating today. Log on to their website and under “Ways to Give,” select “Make Donation.” When filling out the donation form, be sure to specify the Friends of Nursing Fund under the “Specific Fund” category.

When buying, look for maximum support. Your sports bra should keep motion to a minimum. A typical bra is neither sensible nor comfortable for long runs. Also, search for the right fabrics. Look for sports bras with moisture-wicking fabrics to cool your body and that stretches for comfort and proper fit.

To determine which type of bra will work best for you as you gear up for The Middle Half, come see me (Krista) at Fleet Feet Sports in Murfreesboro.

Krista Dugosh, owner of Fleet Feet Sports in Murfreesboro, is a Board Certified Pedorthist, which is a footwear specialist who solves problems in or related to the foot and lower limb. She is an expert in fitting the correct shoe to your foot, and can recommend the correct insert if one is required.

* Look into getting a pair of socks made specifically for running…everyday socks could lead to blisters.

* Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.

* Are you keeping a training diary? Think about tracking your progress. It will be encouraging to see how far you have come!

The Wellness Center is located at 611 East Lytle Street in Murfreesboro. For more information about The Wellness Center visit their website or call 615-896-0290.

-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 pressure on both feet during the run.
-Keep several pairs of running shoes and rotate shoes during the week. Do not run in “worn out” non-supportive shoes.
-Remember sunscreen
-Wear reflective material at night
-Do not wear a headset while running

Dr. Matthew Barrett

Matthew Barrett, MD is an orthopaedic surgeon at Middle Tennessee Medical Center. Dr. Barrett is fellowship trained in joint replacement, including computer assisted joint replacement, partial joint replacement and resurfacing.

Dr. Barrett is located in the DePaul Medical Office Building, 1800 Medical Center Parkway, Suite 200. To make an appointment call 615-896-6800.