Posts in Running and Fitness
Plan-to-Run to avoid injury

By: Brandon Klump MSPT, AT, ATC
Co-Owner and Clinical Director
Foot, Ankle & Running Center of Jackson - ORS

Whether you’re running to compete or to get into shape, you must have a plan. Every year, too many promises of getting into shape or running a specific 5k time are cut short because of injuries. Why are there so many injuries?  Because many people fail to take the time, do the research, or ask enough questions to devise a running program that is accurately fit for them.

Unfortunately there is no “one size fits all” program that will cover everyone. However, there are pieces that must be in place for any program to be successful. All runners either experienced or beginners must start by assessing their current level of fitness generally and more specially their running base.  It is very important that this progress leads to realistic short-term goals. Many of us get into trouble because

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Marathon Training- Race Time- Part 4

By Kevin D. Barclay PT, SCS, ATC, CSCS
COO - Co-owner of Orthopaedic Rehab Specialists, P.C.

Well, the Boston Marathon is just six weeks away. Looking back on my previous training tips I noticed how much of my own advice I have needed to take to stay on track.  I suffered a calf injury that made it impossible to run normally for almost three weeks. I was able to use our Alter G® treadmill, cross train, and get treated with the Graston® technique to keep me going until I was healthy.  My training is back on track and I am beginning to prepare for my trip to Boston. There are some important things to remember whenever you head into your Race Weekend:

Eat well:  If a marathon runner is taking in proper fuel for the race it is not uncommon for that athlete to gain 2-3 pounds the week prior to the marathon.  This is a combination of decreased intensity of exercises as well as “carbo loading”. Of course these added pounds should be quality foods for energy including whole grain breads/cereals, potatoes and pastas. The diet should continue to include plenty of fruits and vegetables as well as lean protein. The day before the race make sure you

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Marathon Training - Injuries - Part 3

By: Kevin Barclay PT,SCS, ATC,CSCS
COO- Co-Owner of Orthopaedic Rehab Specialists, P.C.

It would not be surprising to get an ache, pain or soreness after weeks and months of marathon training. The important thing  is to take care of these problems before they become actual injuries.  I often tell my athletes that it is OK to participate with soreness or even mild pain, but if you need to change your normal pattern of movement to accomplish a task, you’re injured.  The key to taking care of injuries is actually preventing them (proper shoes, proper training, early treatment, proper diet, etc..).  However, if

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Marathon Training- Training - Part 2

By Kevin D Barclay PT, SCS, ATC, CSCS
COO- Co-Owner of Orthopaedic Rehab Specialists, P.C.

So you have made the decision and are ready to start training for your next (or first) marathon.
Something to remember as you begin…

Do not diet. Unless you are following a specific diet from your doctor you should find this a great time to be less concerned about the quantity and what types of food you should eat.  You will be burning lots of calories in your training and

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Marathon Training - Getting Started - Part 1

By Kevin D Barclay PT, SCS, ATC, CSCS
COO - Co-Owner of Orthopaedic Rehab Specialists, P.C.
Twenty four years ago I ran my first marathon. I am now registered to run my first Boston Marathon.  It has been an on and off again process but my knowledge and experience has grown over the years regarding  marathon  training.  I felt my most recent marathon experience was my best and I am looking forward to my upcoming training for Boston.  I believe the most significant step to take in your marathon process, whether a first timer or Boston regular, is getting yourself prepared and setting a goal before getting started with training. Here are some tips:
1)      Get medical clearance.  If there is any question whether you are healthy

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