Cooper River Bridge Run Training Tips

The Cooper River Bridge run is right around the corner! Are your feet ready for the race?  Here are some LAST MINUTE TIPS to keep your feet in shape and prevent problems that could slow you down the day of the race.

1. Prevent excessive sweating or moisture in your shoes to prevent blister formation on the toes and heels.  Use anti-sweat powders and look for acrylic running socks such as cool max that “wick” away moisture and prevent blisters.
2. Stretching is important to prevent muscle strains and heel pain.  Stretch every day, before and after your runs. The runners stretch against the wall and sitting on the floor touching the toes with the legs extended are excellent stretches to warm you up.
3. Make sure your running shoes are not too old. Typically a good rule of thumb is changing your running shoes every 300-350 miles or every six months.
4. If you are having heel pain, flatfeet, or any other foot ailments you may be a good candidate for a professional sports custom orthotic. We are able to fabricate orthotics in each of our offices.
5. Finally if you are experiencing pain in your feet or ankles that is not resolving on its own, come see us now rather than waiting until after the race.  The longer you push through an injury or pain in your foot or ankle, the harder it is to treat.

So as the Bridge run approaches don’t forget that Carolina Foot Specialists is here for any foot pain you’re experiencing before or after the race. 
For more information on training for the Bridge run please refer to our blogs at carolinafootspecialists.net

Barefoot Running

If you are your training for the upcoming Bridge run you may see on race day a few runners without shoes. Barefoot running over the past several years has become more popular. This style of running has been propelled in part by the success of the bestselling book , Born to Run. The theory is that running barefoot may minimize the stress on the body.

Dr. Brown has just recently run barefoot during a local 5K race at Thanksgiving and will be running the bridge run barefoot as well. Dr. Brown and Dr. Saffer highly recommend that the transition to barefoot running should go at a very slowly pace at first and gradually increase mileage in order to avoid potential stress injury in the foot. We also feel that having a solid arch structure is paramount to consider if you are the right candidate to barefoot run.

Barefoot running involves forefoot and midfoot striking, which is supposed to minimize the impact of your body colliding with a surface. Striking the ground with your heel first, on the other hand, falls in line with running in regular shoes.


Previous research has shown that striking on the heels might mean hitting the ground with three times more weight than barefoot running. Daniel Leiberman, a Harvard University professor known for his research on barefoot running, has found that forefoot-striking runners have lower risks of repetitive stress injuries, and that going barefoot is more energy efficient.

The Associated Press, however, reported last spring that doctors have noticed an increase in the  number of associated running injuries including achilles tendonitis and metatarsal stress fractures. It was also noted that those injuries were mainly said to be found in people who took up barefoot running quickly, rather than slowly building their up their mileage over time. Another issue with barefoot running is stepping on foreign objects. I have seen in my practice a greater number of foreign bodies in the foot from stepping on foreign objects while running.

If you are considering barefoot running or have been barefoot running and would like to be evaluated please contact us at our office for an appointment.

Bridge Run 2013 training tip

We are about three weeks away from the Bridge run 2013 and we would like to offer weekly tips to help you get through the run. It is essential that your running shoe is not to worn down. A good rule of thumb is to change your running shoes every 300-350 miles or every four to six months. In addition you need to ensure you have the right type of training shoe for your particular foot. First figure out if you're an overpronator (you use the inside of your foot more) or underpronator (you walk on your foot's outside edge) by taking the "wet footprint" test. Simply wet the bottoms of your feet, and then step on a piece of flattened cardboard. If you overpronate, the imprint will be that of a nearly complete foot with your arch coming in contact with the cardboard. If you underpronate, you'll see mostly the toes, heel and outer edge of your foot on the cardboard.

Other things to look for in a good running shoe are that your heel doesn't rub in the back and that there's still room in front of your big toe (make sure you have about a 1/2 inch between the toe box and your great toe). The running shoe is lightweight and breathable, and, most importantly the shoe feels good when you put it on.

It is worth it to spend a little extra money at one of your local professional running stores to ensure that you are fitted with the correct shoe. Make sure that your foot is measured in both length and width. It is also important to purchase a moisture wicking sock such as cool max to prevent blisters from forming.

Cooper River Bridge Run Training Tips

Run Training Schedule/Running Tips

As you train for the upcoming Cooper River Bridge run Carolina Foot Specialists would like to provide training schedules and tips to help you reach the finish line. These training schedules are divided into beginner, intermediate, and advanced beginner. The 10K (6.2 miles) distance is very popular with runners, especially those who have done a 5K race, but don't feel they're quite ready to take on the half-marathon.
Stretch & Strength: Mondays are days we advise you to do some stretching along with strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Mondays. Strength training could consist of use of free weights, push ups, yoga, or working out with various machines at your local health club. It is typically more beneficial to lift light weights with a high number of repetitions, rather than lifting heavy weights.
Running workouts: Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Sundays, Sundays being a longer run.
Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for a 10-K race? It could be swimming, biking, yoga, walking, or other forms of aerobic training. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.
Long Runs: The longest runs of the 8-week schedule are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday--or any other day of the week for that matter. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we don't specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. Nobody cares whether you run the full 10-K, they're more concerned that you finish. If this means walking every step in practice and in the race, do it!
Below are a few eight-week training schedules to help get you to the finish line. It assumes that you can already run at least 2 miles. This 10-K training schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.
Beginner Runners' 10K Training Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min EZ
2	Rest	2 m run	CT or Rest	2 m run	Rest	2.5 m run	25-30 min EZ
3	Rest	2.5 mi run	CT or Rest	2 m run	Rest	3 m run	30-35 min EZ
4	Rest	2.5 m run	CT or Rest	2 m run	Rest	3.5 m run	35 min EZ
5	Rest	3 m run	CT or Rest	2.5 m run	Rest	4 m run	35-40 min EZ
6	Rest	3 m run	CT	2.5 m run	Rest	4.5 m run	35-40 min EZ
7	Rest	3.5 m run	CT	3 m run	Rest	5 m run	40 min EZ
8	Rest	3 m run	CT or Rest	2 m run	Rest	Rest	10K Race!

10K Advanced Beginner Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	3 m run	CT	2.5 m run (race pace)	Rest	3 m run	30 min EZ
2	Rest	3 m run	CT	3 m run (race pace)	Rest	3.5 m run	35-40 min EZ
3	Rest	3.5 mi run	CT	3.5 m run (race pace)	Rest	4 m run	35-40 min EZ
4	Rest	4 m run	CT	3.5 m run (race pace)	Rest	4.5 m run	40-45 min EZ
5	Rest	3 m run	CT	4 m run (race pace)	Rest	5 m run	40-45 min EZ
6	Rest	3.5 m run	CT	3.5 m run (race pace)	Rest	6 m run	40-45 min EZ
7	Rest	4 m run	CT	4 m run (race pace)	Rest	7 m run	40-45 min EZ
8	Rest	3 m run	CT or Rest	3 m run	Rest	Rest	10K Race!

10K Training Schedule for Intermediate Runners

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT or Rest	4 x 400 IW	3 m run	30 min tempo	Rest	4 m run	30 min EZ
2	CT or Rest	5 x 400 IW	3.5 m run	35 min tempo	Rest	5 m run	35 min EZ
3	CT or Rest	6 x 400 IW	3.5 m run	35 min tempo	Rest	6 m run	35 min EZ
4	CT or Rest	7 x 400 IW	4 m run	40 min tempo	Rest	6 m run	40 min EZ
5	CT or Rest	8 x 400 IW	4.5 m run	40 min tempo	Rest	7 m run	40 min EZ
6	CT or Rest	8 x 400 IW	4.5 m run	40 min tempo	Rest	7.5 m run	45 min EZ
7	CT or Rest	6 x 400 IW	4 m run	40 min tempo	Rest	8 m run	45 min EZ
8	CT or Rest	3 m run	40 min tempo run	3 m run	Rest	Rest	10K Race!

Question: When Should I Replace My Running Shoes?
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
Choosing the right running shoes is one of the most important decisions you'll make as a runner, especially if you're just getting started. Taking the time to find the best running shoe will help keep you comfortable and injury-free.
Here's How:

1. Go straight to the experts at a running specialty store. Plan on spending some time there because the salesperson should ask you lots of questions and have several running shoe options for you to try out.
2. Make sure the salesperson looks at the shape and arch to figure out what type of foot you have. Determining your foot type is key to making sure you get the right running shoes. The salesperson should also measure your foot. Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toe-box. If your toes are crammed in the front of the running shoe, you could develop bruised or black toenails.
3. Have the salesperson do a running analysis for you. He'll watch you run in the running shoes, either outside or on treadmill, and determine your running style. He'll observe whether you're overpronating (your foot rolls inward) or supinating (your foot rolls outward) when your foot strikes the ground.
4. Give the salesperson information that will help him with his running shoe recommendations. He should be asking you questions about what type of running you do, how often you run, where you typically run, and what type of surfaces you run on.
5. Run in the running shoes that the salesperson recommends for you. Run in each pair of shoes to test for fit, function, and comfort before making your final decision.
6. Test your running shoes by running in them for a week. If you quickly develop blisters or foot pain, they may not be the right shoes for you. Many specialty running stores have liberal exchange policies and allow you to return running shoes even if you've been running in them for a week or more. Take them back and exchange them for another recommended pair of running shoes.
7. After you've found your perfect running shoes, you don't have to keep going back to the specialty running shop. You'll need to replace your shoes every 300 to 400 miles f you want to save some money, you may be able to find your running shoes online.

For any other information on running or foot conditions you can refer to our website: Carolinafootspecialists.net