Hannah Stedge, a PhD-Athletic Training student at Rocky Mountain University of Health Professions (RMUoHP), has worked as an athletic trainer since 2008. While in graduate school, she used running as an outlet for stress and says “it became part of my life.” Her passion for running now plays a part in her career and mentality as an athletic trainer, as well as in helping others prevent running injuries.
Common running injuries
For inexperienced runners, common injuries include shin splints, medial tibial stress syndrome (pain in shins); as well as Iliotibial band stress syndrome (IT bands) that become tight and rub across the epicondyle and condyle of the femur and cause pain. Older adults who get into running, usually starting between 30 and 40 years of age, can also experience plantar fasciitis because tissue starts to deteriorate.
Don’t wait to hydrate
Hydrate at the right incriminates. Stedge recommends taking sips of water every eight to ten minutes. If you start to feel thirsty, then you’re already dehydrated.
The proper footwear
Wear the right shoes. Don’t run in shoes that have more than 500 miles on them or are brand new. She recommends going to a running store to ensure you have the shoes that are best suited for your feet and running level. Socks with wicking capabilities help keep away moisture to avoid getting blisters and avoid more running injuries.
What to eat
The night before a long race, eat a meal loaded with proteins and good carbohydrates. In the morning before a race, eat a hearty breakfast. While running, getting enough calories helps prevent runners from losing energy, so Stedge recommends sports gels that provide energy without sugar.
Training
For inexperienced runners, Stedge says to start with a 20-week or 6-month training program. Progress properly and the more you run the more comfortable you’ll be. Whether starting to run or starting a PhD program, Stedge says to make sure you have strong motivation and commitment, as well as a good support system.
Stedge has run marathons and ultramarathons, and says, “Everyone should run a marathon at least once in their life. It’s a very eye-opening experience and a learning experience about yourself as a person.”
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Additional Resources
Check out your local running store for local running resources
