DMG ORTHOPAEDICSIf you experience injury or chronic pain while running, please schedule an appointment with an Orthopaedic specialist by calling 630-790-1872.

watch your mileageDon’t attempt to increase mileage too quickly.

avoid hillsTry to avoid hills in the early stages of training. 2

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Build in recovery timeFor Beginners | Run every other day. Consider Cross Training | Bike riding, swimming, or strength training on days in between.For All Runners | Have at least one day of complete rest per week.

ready, set, run!The 5K season is here. Whether it’s your first or 50th time running, be sure to protect your joints and remain safe during your training.

start slowStart slow and increase intensity and stretching after every workout.

4 the great outdoorsOutdoor Training | It’s best to train outdoors on a flat, unpaved path. This is easiest on your joints and simulates race conditions.Indoor Training | If you must train indoors, it’s best to run on a treadmill set at 1% incline.

5 treat your feetSelect a shoe that’s made for your foot type, be sure to replace after 500 miles for appropriate support.

6 freeze out any painAfter Injury | Ice within 48-72 hours, for 15-20 minutes, every 1-2 hours.After 72 hours | Heat may be used for 10-15 minutes, followed by ice for 10-15 minutes a few times a day.

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Hydration is KeyRemember the 8x8 rule. Drink at least 8 oz of water 8 times a day.8

Dress for the elementsDress in layers and cover exposed skin in cold weather, especially for races in the spring or fall.

9be flashyBe sure to use reflective safety gear when running in early morning or dusk.

10fuel your bodyBefore Your 5K | Choose lean proteins and complex carbohydrates. Plan to eat 2 hours before race time.

Optimal Meal Choices | Oatmeal, bagels and peanut butter, or sports bars.

11run/walk ratioAdjust your run/walk ratio during training. Never run so hard that you can’t catch your breath. If this is occurring, add more frequent interval of walking.

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