Running notebook: Enjoy dynamic warm-up before heading out to run
TribLIVE Sports Videos
If you're strapping on the shoes and running out the door without doing a dynamic warm-up, you're wasting your first mile, Dr. Vonda Wright said.
On Saturday, the noted UPMC orthopedic surgeon and fitness specialist will lead an expected crowd of 200 to 300 runners in a session that will focus on not only how to warm up dynamically but why it's important. The Warm-Up on Walnut will be held near the corner of South Aiken Street and Walnut Street in Shadyside, with check-in at 8 a.m. followed by the warm-up at 8:30 a.m. The event is free and will be followed by training runs of varying distances with Steel City Road Runners.
“What it means is warming up every body part from your arms to your back to your legs and stretching with motion, not static stretching,” she said. “So you aren't stiff, your metabolism has already shifted into activity mode and you're not wasting the first mile or two of training and can maximize your performance.”
For details on dynamic warm-ups, visit www.vondawright.com and click on the tab for runners.
Tip of the week
How do you tell the difference between the normal aches and pains of training versus something more serious? When should you consult a doctor?
“When an athlete is training for an endurance event, that individual needs to listen to their body. ‘Normal' aches and pains will occur,” said UPMC sports medicine expert and orthopedist Dr. Aaron Mares. “The difficult part is distinguishing when those pains mean that something more serious is taking place. I like to think of pain on a scale of 1 to 10, with 10 the most excruciating pain a particular individual can imagine. Typically, when it comes to musculoskeletal pain, an athlete can continue training if that level lies between 0 and 2. Once it gets above 2, they should seek medical consultation.
“Also, pain can occur during and after a training session. Pain should not linger for more than 24 to 48 hours after a run. Pain that lasts longer than 48 hours should be evaluated by a medical professional before the continuation of training.”
Did you know?
The “explore the route” feature on the marathon's official website allows runners to see not only the routes but also fluid stations, aid stations, relay exchanges, relay shuttles and mile markers.
Face of the race
Name: Melissa Halerz
Residence: Mt. Pleasant
Race: Half marathon
Why she's running: “As a child, I was always terrible at running. I was slow, I couldn't breathe at all, and I wanted to be able to run like everyone else. I couldn't keep up with my friends, and it was so frustrating because I tried so hard. Once I figured out that I had asthma, I thought trying to fix it would answer my problems. I always thought it would be cool to try a race or something that you never thought would be possible, so I've been training for the past year and entered myself in my very first half marathon in May.
Her advice: “Anything is possible if you put your mind to it. Take yourself out of your comfort zone and don't hold back. You'll be a lot more disappointed with the chances that you didn't take than the ones you did.”
Show commenting policy
TribLive commenting policy
You are solely responsible for your comments and by using TribLive.com you agree to our Terms of Service.
We moderate comments. Our goal is to provide substantive commentary for a general readership. By screening submissions, we provide a space where readers can share intelligent and informed commentary that enhances the quality of our news and information.
While most comments will be posted if they are on-topic and not abusive, moderating decisions are subjective. We will make them as carefully and consistently as we can. Because of the volume of reader comments, we cannot review individual moderation decisions with readers.
We value thoughtful comments representing a range of views that make their point quickly and politely. We make an effort to protect discussions from repeated comments either by the same reader or different readers.
We follow the same standards for taste as the daily newspaper. A few things we won't tolerate: personal attacks, obscenity, vulgarity, profanity (including expletives and letters followed by dashes), commercial promotion, impersonations, incoherence, proselytizing and SHOUTING. Don't include URLs to Web sites.
We do not edit comments. They are either approved or deleted. We reserve the right to edit a comment that is quoted or excerpted in an article. In this case, we may fix spelling and punctuation.
We welcome strong opinions and criticism of our work, but we don't want comments to become bogged down with discussions of our policies and we will moderate accordingly.
We appreciate it when readers and people quoted in articles or blog posts point out errors of fact or emphasis and will investigate all assertions. But these suggestions should be sent via e-mail. To avoid distracting other readers, we won't publish comments that suggest a correction. Instead, corrections will be made in a blog post or in an article.
- Pirates notebook: Taillon headed for surgery, Richard traded
- Russian winger Plotnikov could join Penguins in August
- Pirates can’t overcome long rain delay, Indians in interleague setback
- Tiny black weevils booming in W.Pa.
- Gorman: Barnstorming tour bigger than baseball
- New Penguin Kessel’s shot is what makes him special
- Bethel trio of siblings celebrate 150 years of marriage
- Ex-teammates say Kessel unfairly criticized
- Facelift approved for historic La Rose building in Greensburg
- Youngwood man’s crash knocks out power in Monessen
- America’s path to freedom reflected in region’s numerous historic sites