The Fast Track to Injury: 8 Running Mistakes to Avoid – Part 2

If you’re looking to shed a few pounds and make your lifestyle healthier, running can be the perfect method. The only problems are common runner mistakes that can potentially put you one step closer to injuries. In part one of our Fast Track to Injury series, we brought you important information about these common injuries. Now, it’s time for Total Pain Care to share some more insight with you.

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Poor Hydration

Rookie and experienced runners can often misjudge the amount of fluids their bodies lose during runs. Couple this with the lack of proper hydration and you have a recipe for dehydration. Runners should drink 16 to 24 ounces of water before exercising and anywhere from 4 to 8 ounces of water every 20 minutes during their runs. You should continue to drink after a workout, especially if your urine is dark yellow.

Training Too Much

Overtraining can lead to injury and burnout in most runners. To prevent this problem:

  • Gradually increase your distance.
  • Take days off to rest your body.
  • Add cross-training exercises.
  • Drop your distance in half every four weeks.

Too Fast, Too Soon

Many rookie runners fly out of the starting line during races, only to burn out and put themselves at risk for an injury in the finishing stages of the race. It may be hard to do, but begin your races at a slower pace and try to avoid starting off next to fast runners. Doing so can potentially get you through the race in one piece and with a great time.

Improper Fuel Intake

Nutrition plays a key role in performance and health, but it can often go unnoticed. To be properly fueled for a workout or race:

  • Eat a snack or light meal high in carbs two hours beforehand.
  • Replenish fuels immediately after a workout with high-carb foods to prevent muscle soreness and stiffness.
  • If you’re in for a long workout, replace the carbs you’ve burned with sports drinks, energy gels or energy bars.
  • Avoid low-carb diets when training.

It’s Time for a Pain-Free Life

If your running or other workouts have recently led to injuries that sidelined you for lengthy periods of time, then take action. Let the pain-management specialists of Total Pain Care give you the treatment your body deserves. We’ll evaluate your injury and pinpoint its location to treat it with the most effective techniques.

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  1. Ronald Amaya, PA-C is a Physician Assistant. He attended Weill Cornell Medical College and received his physician assistant degree in NYC. He has 18 years of experience in cardiothoracic surgery and over 8 years in pain management. Dr. Amaya is NCCPA board-certified in medicine and surgery.

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  2. Paulette Scott, MD is a pain management specialist. Dr. Scott is also the pain management representative at East Boston Neighborhood Health Center, Boston. She fulfilled her physical medicine and rehabilitation residency at Long Island Jewish Medical Center and completed her fellowship in pain management at Harvard Square Clinic. Dr. Scott is board-certified in physical medicine, rehabilitation, and pain management.

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  3. Andrew D. Bunn, MD is a pain management specialist. Dr. Bunn also serves as the co-director of East Boston Neighborhood Health Center, as well as the Program Director for Lahey Hospital & Medical Center and Newborn Services | MassGeneral Hospital for Children. After earning his medical degree from Drexel University College of Medicine, he completed his anesthesia residency at Perelman School of Medicine at the University of Pennsylvania where he also completed his fellowship in pain management. He is board-certified in both anesthesiology and pain management.

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  4. David D. Ford, MD is the Director of Pain Management. Dr. Ford earned a medical degree and completed his residencies in both surgery and anesthesiology. He joined the staff of Harvard Vanguard Medical Associates Watertown in 1990. He is board-certified in both anesthesiology and pain management. Dr. Ford specializes in painful disorders of the spine and sports-related injuries. He has initiated the use of advanced interventional techniques for the successful treatment of these and other conditions.

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