You're On Your Way!
We are excited to have you as part of the group, and as part of the program we will be providing you with weekly tips and tricks to keep you running at your best! 
Injury Prevention 
by Jeremy Hall, Physical Therapist

This week our topic is injury prevention. Whenever undertaking a new running or exercise routine, it is important to take the appropriate steps to prepare your body for the new stress to reduce your risk of injury. Here are five tips that will pay off big in keeping you on the road and out of the doctor's office!

TIP 1Start with a Light Stretch Perform 5-10 minutes of light body weight exercises (squats, lunges, toe touches) or even arm and leg swings to increase body temperature and help you limber up - preventing injuries.

TIP 2 - Build on a Strong Foundation
Gradually build up your speed and distance, alternating  between short bursts of running/jogging with longer periods of walking.  Attempting a mile run the  first time will likely leave you sore for a few days or more.

 Tip 3 - Wear the Right Shoes
 The size and type of shoes for running are key to providing the right amount of support and cushion  to avoid foot and ankle injuries. Ask a running expert for help.  (More to come)

 Tip 4 - Cool Down is Key
 Save 5-10 minutes for a gentle cool-down of stretching. It is best to stretch your muscles after  activity when they are warm and more responsive to tension. Focus on your calves, hamstrings,  quadriceps, and low back.

 Tip 5 - Mix Your Exercise Up
 Avoid the repetitive injuries that come from performing the same activity over and over again. Mix  up your running/walking routine with bike riding, weight training, swimming, yoga, or an exercise  class. Variety forces your body to move in many different ways and keeps you from stressing the  same joints and muscles every day.

 Taking a smart and planned approach to starting a new activity will help you to  stay healthy and keep the risk of injury to a minimum. We look forward to having  you train with us, and let us know any questions or concerns you may have!

Meet Our Physician

Dr. Yvonne Santiago is an internal medicine physician with Florida Hospital Physician Group, practicing in the Carrollwood area. She is a strong believer in prevention as the best medicine. Join her for our kick-off event, and run with her each Wednesday!


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