Free Running Symposium

TriState Orthopaedic Surgeons and Prorehab proudly present the second annual Running Symposium! This year the focus is on "Optimizing Performance" and will feature both local and national authorities on the topics of training, common injuries and prevention, and functional movement.

Our guest presenter this year is Dr. Todd Arnold, an orthopaedic physician at St. Vincent Sports Performance in Indianapolis.

"Dr. Todd Arnold is a primary care/sports performance physician with over a decade of experience caring for athletes of all levels from scholastic to professional. He is a team physician for the Indianapolis Indians, Carmel High School and Carmel United Soccer Club. He has extensive training through the Titleist Performance Institute in the biomechanics of the golf swing, golf fitness and health care related to the golfer, and is the co-creator of Prescription Golf & Fitness™.

He serves as a sports performance scientist for USA Track and Field and worked extensively with over 50 athletes in preparation for the 2012 Olympic Games where the team won 29 medals."  

Dr. Arnold will speak about how the challenges in functional movement patterns will affect performance. His talk will be supplemented by breakout sessions from ProRehab physical therapists to highlight specific patterns that are problematic in runners/walkers and how to correct them.

Other topics include:

• Training programs to improve your VO2 max, lactate threshold, speed and endurance 
• Roundtable Q&A with All-American distance runners
• Common injuries, how to treat them if they occur, and how to prevent injuries

When: February 2, 2013 from 9:00 am-12:00 pm

Where: TriState Orthopaedic Surgeons

              225 Crosslake Dr

              3rd Floor Auditorium

Refreshments are provided and all participants will receive a t-shirt

The Running Symposium is FREE but is limited to 100 participants!

Sign up today to reserve your spot!!  

Email: gib@prorehab-pc.com

New Year, New You!

Sorry, folks, it's been a while since we've updated the site, but it's January now and the start of a new training season. With the Southern Indiana Classic Marathon and Half Marathon just a few months away, it's time to get off the couch! If you've never done a longer race or maybe you want to cross a marathon or half marathon off your bucket list, there is nothing better than training with a group of people. There is something to be said for friends, or even complete strangers, pushing you to do your best. Ultimate Fit is leading training runs on Saturdays and I will post the information for these sessions below. Enjoy! 

Training Runs

Training Runs Begin January 5th

There will be six runs:

January 5th

January 19th

February 2nd 

February 16th 

March 2nd 

March 23rd 

All Saturday morning group runs start at 7:30am at Ultimate Fit on S Green River Rd. All paces (including walkers) are welcome to attend. Bring a buddy to ensure someone will be present at your exact pace, but with a group this large, there is bound to be a person at your exact pace present. All group workouts take place on Saturday mornings (because it is too dark outside for large groups to run in the winter evenings), and we follow Hal Higdon’s intermediate schedule. If you follow Hal Higdon’s intermediate schedule these runs will fit perfectly into your training schedule.

We will have drawings for gift cards and SIC gear!!

Please visit http://www.sicmarathon.com for additional information about the race and training.

Fitness Equipment

Good News from Ultimate Fit – they are now selling some really nice indoor cardiovascular equipment to help keep you fit during the cold and dark days of winter.  Whether you have a membership at a fitness center or work out primarily at home, you will find Ultimate Fit has something to supplement your workouts or to use as your primary workout.  Stop by Ultimate Fit and check it out!

Hydration Review

Performance decreases significantly when you are not properly hydrated. In hot weather dehydration can occur gradually – you can get behind on fluids a little each day until you see the scales pointing toward a 3 to 7 pound weight loss. While some people may be encouraged by the weight loss, if the loss is due to fluid loss, then your performance will suffer and you may place yourself at greater risk for heat related injury.


Dehydration Signs

Fatigue
Slow recovery from exercise
Infrequent urination
Discolored urine
Significant weight loss not associated with changes in nutrition or exercise


Staying Hydrated

Stay away from excess soda and alcohol which act as diuretics (cause fluid loss)
Drink plenty of water which should contribute to more frequent urination that will be clearer in color
Drink fluids before you exercise, during and after
Keep a check on your body weight


Type of Drinks to Consume

For the most part, water is the best choice. Drinks like Powerade and Gatorade are fine for longer bouts of training, but these contain sugar (which adds calories) – use them in addition to water but not as your sole source of fluid replacement.

Avoid energy drinks. The extra energy you feel is from a highly caffeinated beverage, which is a diuretic

YMCA 15k

Don't forget to sign up for the YMCA 15k on Saturday, September 8th! This is the first time a 15k is being offered as part of the Half Marathon training run series and is a great addition for both athletes training for a half or full marathon.

Visit www.evansvillehalfmarathon.org to learn more and sign up today!!

Logging Your Miles

This is a repeat from a previous post, but thought it would be worth another share. 

Keeping a log of the miles put on your shoes is important. The rubber soles will break down with time and wear and ultimately could lead to injury. The general standard is to replace shoes every 300-500 miles. Depending on the make-up of the shoes and your weight, you may need to replace shoes sooner or later. Regular runners might be able to tell when it is time to replace shoes based on minor aches and pains following a run. For those looking for a little calculated assistance, we've created a spreadsheet to track your miles and based on your weight, a more realistic range for replacing your shoes.

Below is a picture of the spreadsheet. It is not interactive in this form, however if you are interested, please email me at mriley@prorehab-pc.com.

Get off to a good start!

The training season has started and it's important to get started on the right foot. Speaking of, do you have the right shoe to help you get through the next 3 months? We get a lot of questions about shoe wear, like "What's the best brand of shoe?" The answer to that question is, "Whatever fits your foot!" There is no universal brand, or style, that will work for everyone. Additionally, the most expensive shoe isn't always the best either.

Check out our shoe review page if you're in the market for new kicks. Curt Jones from Ultimate Fit has been writing a weekly shoe review since January and has highlighted shoes for all foot types. If there is a shoe you like on our page, visit the Ultimate Fit store and the staff will evaluate your foot type to make sure it's right for you.

Shoe wear is crucial to your running and walking success, so ask the experts to put you in the right pair today!