Countdown is On- Cooper River Bridge Run 2015

Countdown Update... 70 days to go until the Cooper River Bridge Run!

Our beginner 10k training schedule suggests a solid 8 weeks of training. We are at a little shy of 10 weeks out from the March 28th event. What should you be doing before training begins? 

- If you are a true beginner and do not run routinely or on occasion at all we suggest you start walking once a day. Just take a stroll around the neighborhood, whatever you have time for. This will prepare your ligaments, muscles and lungs for your upcoming training. 

- Gather your gear. If you need new shoes, now is the time to get some (and make sure you get properly fitted!). The weather has been a bit chilly so make sure you have some good warm weather gear (we know thick socks are cozy, but make sure you are wearing moisture wicking material even when it is cold- you will thank us later!). If you will be doing most your runs at night grab a headlamp- safety always comes first, and it gets dark pretty early this time of year. 

- Find a training buddy. Ask on facebook, join a runners' club, visit the Bridge Run Page. The best way to train safely and to stay motivated is to have a partner (or 5!). Map your runs, know your routes and never run without an ID on you. 

Stay tuned for more tips on training, injury prevention and more with the Carolina Foot Specialists blog. Please visit here for our Cooper River Bridge Run Schedules and Training Page. 

Countdown is On- Cooper River Bridge Run 2015

The countdown is on...108 days to go until the 2015 Cooper River Bridge Run.

This is one of our favorite events of the year, but we urge participants to be prepared. The bridge run isn't a race to begin blindly- we've compiled some great reads for you as you kick off your training:

Training Schedule
Bridge Run Tips
Bridge Run Preparation Tips
Bridge Run Injury Prevention Tips
Bridge Run Injury Prevention (2)
Barefoot Running Tips
Tips for Running Up Hill

And don't forget to check out the Bridge Run Gear- great holiday gift ideas for the runners on your list!  Shop here.

Training Safely for the Cooper River Bridge Run PART 2

Did you have a chance to see Friday's blog post on training safely for the Bridge Run? Here's the second part and stay tuned as we will also post the final installment. 

www.carolinafootspecialists.net

Training Safely for the Cooper River Bridge Run

This is an oldie but goodie as Dr. Adam Brown of Carolina Foot Specialists sits down with Angela May from Roper St. Francis with helpful tips for the Cooper River Bridge Run. 

Bridge Run 2014 TIP

Try to slightly lean forward into the up slope as you run up the bridge. Running shorter strides makes your running technique more efficient. Keep your head and eyes focused ahead, but not all the way up.

Make sure you don't lean over at the waist which may cause strain on the lower back and overworks the hamstrings. When you run up hill on the bridge try to stand tall which will engage your glutes to help power you up more efficiently. www.carolinafootspecialists.net 

Training for Bridge Run 2014

In just three months from now, the third largest 10K race (according to Active.com) the Cooper River Bridge Run will take place. And every year Dr. Saffer and Dr. Brown, along with their staff and families, will make the 10K trek over the Ravenel bridge from Mount Pleasant to Downtown Charleston together. Some walking, some running...but all having a good time doing it. Each year, they train for this event and help their patients train for it as well.

To keep up the tradition of helping runners and walkers have healthy feet for the Bridge Run, Dr. Saffer and Dr. Brown will be providing some helpful hints to stay healthy and train properly.

Here's some training tips from Dr. Andrew Saffer:

Two important factors can aid in proper training and prevention of overuse foot injuries. The first is a new pair of running shoes. As a shoe is worn over time it gradually loses its stability and cushioning, which would normally help decrease strain to the foot. Visit any of our knowledgeable running stores in Charleston to be fitted properly.

The second factor is a plan to gradually increase your mileage each week. If you are just getting off the couch and have not been very active then try a walk/jog program for the first week or two. I generally start my patients out with 3 minutes of walking and 2 minutes of jogging for a total of 15 or 20 minutes. If there are no increased aches and pains the following day then we will progress to 2 minutes of walking and 3 minutes of jogging and continue this pattern until you are able to jog for 20 minutes straight. Try to avoid consecutive training days if possible. I prefer for my patients to run 2 sessions at the same rate and distance before progressing to the next stage. A gradual increase over the next several weeks of short and long runs should have you ready for the Bridge Run.

If at any point in your training you begin to have constant aches and pains try returning to a time and distance of a previous run where no foot pain was present and try to progress at a slightly slower rate. If pain continues try taking several days off with rest and ice or see a foot specialist.
Good luck with your training. See you on the bridge!

Need a consultation? Call us

Charleston Office
843-225-5575
Mount Pleasant Office
843-654-8250at

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

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

Heel Pain (Annual Bridge Run Injury)

Bridge Run training has begun for those runners who are looking to avoid injury by gradually increasing their mileage over the next 2 months. With the best of intentions in starting your training early it sometimes seems that the same aches and pains keep showing up on the same side of the body year after year. Heel pain, knee pain and lower back pain are the most common one-sided injuries.
A recent study in the Journal of the American Podiatric Medical Association showed a strong correlation between limb length difference and heel pain (plantar fasciitis). The longer limb receives increased loads while walking or running which can lead to overuse injuries of the plantar fascia. If one-sided foot, knee or back pain keeps returning each year while training for the Bridge Run then it may be due to limb length difference. In the next blog I will discuss the different types of limb length difference (functional vs anatomical) along with the causes and treatments. Until then good luck with your training and remember to start slow and progress gradually over the next 2 months.

Adam Brown, DPM
Carolina Foot Specialists