COLUMBIA, SC (WIS) -
With fall just two days away, the cooler temperatures usually usher in a
season of 5K's and marathons as groups take advantage of the not so hot
temperatures. However, some doctors say before you try and run a full race, there
are some things you should know to be prepared.
Dr.
Thomas Gibbons, the Chief Medical Officer for Doctors Care says if you are
planning on running a 5K (3.1 miles), then you should give yourself six weeks
of training time. He adds if you haven't been exercising for the past three
months, you should have a physical or a check-up regardless of your age.
"First
you need to know if you're healthy enough to run the race," said Dr. Gibbons.
"[It's] probably a good idea to see a doctor first just to make sure
everything's okay, just from a safety standpoint."
Dr.
Gibbons says if your child is planning on running the race, it doesn't hurt for
them to have a sports physical if they have not had one already this year. "We
do sports physicals every day and that's to screen children for health issues
that might put a child at risk," said Dr. Gibbons.
Ten-year-old Columbia girl Kandance Letton had
a sports physical this week. On Saturday, Sept. 29, Kandace
will be running in her first 5K of the Fall, the Doctors Care Dash to the Vista
5K. Dr. Gibbons says during youth sports physicals like Kandace's he tests for
several things, but has a primary focus. "I'd particularly focus on the heart
exam and make sure there are no heart murmurs, and also just screen for family
history or issues that she might have," said Dr. Gibbons.
Dr. Gibbons says the physical is also a
chance to remind runners and athletes of all ages of some basic tips. "Make
sure you drink plenty of water the night before and get sleep the night
before," Dr. Gibbons advised Kandace. He told her it's also important to eat
breakfast a good while before the race. "You don't want to eat any sooner than
2 hours before the race," added Dr. Gibbons. "If you eat too close to the race
it's going to mess with your digestive symptom."
Dr. Gibbons says contrary to what many may
think, eating a lot of carbohydrates the night before a big run is not
essential either. He says a little bit of extra protein and carbs are good, but
mainly runners should just have a well-balanced meal.
Doctors say as the temperatures start to
drop, it's important to also be well-dressed. Dr. Gibbons suggest slonger
sleeves and pants, especially when the temperature is below 60. He adds that
warming up before the race is a must. "If it gets too cool, your muscles won't
be as relaxed so it will be important to do a little more warm-up before the
race," said Dr. Gibbons. He says that stretching before the race is not a
necessity. "Some people are really into stretching before exercise, but the
most important stretching is really after exercise because it's hard to stretch
a muscle that's not relaxed," said Gibbons.
Dr. Gibbons says if you do opt for shorter
sleeves on race day, don't let the cooler weather fool you when it comes to the
sun. He says runners should wear sunscreen to avoid getting burned.
Kandace says if next weekend is a cool
morning she'll be ready. "I'll normally wear a lot of stuff…like a hat and a
jacket," said Kandace.
While doctors have lots of advice, Kandace
has one tip of her own for runners. "Don't stop, keep going- never give up!"
said Kandace.
Dr. Gibbons told Kandace and her mom that
he'll most likely see them out at the race, as he will be running, as well. He
says for those who have not been training for next week's race, they can still
register to walk the event.
For more information on Doctors Care Dash to
the Vista 5K visit – www.vivalavistasc.com
. The race will begin at 9a.m.
Copyright 2012 WIS. All rights reserved.
