Preparing for the Broad Street Run: Avoiding Injury

With the Broad Street Run drawing near, physical trainer Rich DiGiacomo has observed an increase in runners pushing themselves too hard, leading to potential strain. Many runners are experiencing the typical aches and pains associated with increased mileage.

Common Running Injuries & Training Realities

Rich DiGiacomo notes that overuse injuries are the most frequent issue he sees. “The most often kind we get is overuse injury. People are running high mileage and there is wear and tear on the body,” he explains. He strongly advises against attempting to train for the race with less than a month to go. “It’s going to be very tough, and maybe unrealistic to go from zero miles to a ten mile race in less than a month.”

Warming Up Correctly: Dynamic vs. Static Stretching

The Importance of Dynamic Warm-ups

DiGiacomo emphasizes that many runners make mistakes with their stretching routines. Traditional static stretches – holding a stretch for an extended period – are best reserved for cooling down, not warming up. He advocates for a dynamic, active warm-up before running.

He recommends a three to five-minute routine including exercises like squats, reverse lunges, heel lifts, high knees, and butt kicks. “The idea is short, simple, effective, covering all the major muscle groups of the legs, get your heart rate going a bit and you’re on your way to the run.”

Seeking Professional Guidance & Recognizing Warning Signs

DiGiacomo suggests consulting a doctor for a referral to a physical therapist. A professional can assess your running form, strength training, and create a personalized plan.

Listen to Your Body

It’s crucial to pay attention to early warning signs of injury. “Listen for some early warning signs. Are you having trouble walking? Is there a limp? Does the pain not dissipate after a reasonable amount of time? Maybe a few hours, maybe a couple of days,” DiGiacomo advises.

Race Day & Post-Race Recovery

During the race, avoid new trends and resist the urge to push beyond your prepared pace. “We unfortunately see people in the medical tent at the end of the race who maybe overextend themselves,” DiGiacomo states.

Prioritize Recovery

After the race, scale back your activity with stretches and walks, and allow for adequate rest. DiGiacomo highlights the underutilized practice of elevation. “Something that is underutilized in running is elevation. Elevate your legs, get your feet above your heart level, help circulate everything out of the legs after a hard effort.”