SIMEDHealth

Run a Half Marathon: Learn How to Prepare

Woman running a marathon while smiling

Run a Half Marathon: New Year’s Resolution

Thank you to everyone who submitted their New Year’s resolution for the Health Goals 2018 project. New Year’s Resolution #1 was submitted by Kelly of Gainesville. Kelly wants to “recover from an ankle injury and complete a half marathon.” 

Dr. Miguel Rodriguez, a SIMED rheumatologist in the Gainesville Arthritis Center, has run numerous marathons. He weighed in on the situation and provided a few tips.

1. Get a good pair of running shoes for your specific foot type. The following shoe stores can evaluate how you run and recommend the right shoes for you:
- The Gainesville Running and Walking Store - http://runningandwalkingstore.com/
- Lloyd Clarke Sports - https://www.lloydclarkesports.com/
- Fit2Run - https://www.fit2run.com/

2. Make sure to warm up and cool down and stretch your feet and ankles.
- Dr. Rodriguez recommends and uses the YOFIT foot stretcher. - http://a.co/i4cKCKN
- If you don’t want to purchase a foot stretcher, you can still stretch your ankle and feet using your surroundings as a tool. For instructions and a video walk-through, visit the New York Road Runners website: http://www.nyrr.org/youth-and-schools/running-start/coaching-videos/high-school/stretches-strength/ankle-stretches

3. Follow a half-marathon training plan.
- There are apps and many available resources online that will prepare you for a half marathon. Dr. Rodriguez suggests using Jeff Galloway’s half marathon training plan: http://www.jeffgalloway.com/training/half-marathon-training/

4. Avoid overeating.Paleo diet food with raw ingredients to prep for a half marathon run
- Running and being more physically active is not an excuse to eat poorly. Stick to a paleo or Whole 30 approach for your food.
The Whole 30 diet focusses on healthy, unprocessed food. People who follow the diet avoid consuming grains, alcohol, added sugar, dairy and other unhealthy foods. You would wait until 30 days after starting the diet to weigh yourself for the first time. Learn more: https://whole30.com
The paleo diet also avoids processed food, dairy, grains and alcohol and focusses on eating food as our ancestors did many years ago. Learn about the paleo diet: https://robbwolf.com/what-is-the-paleo-diet/
- You can also use the slow cooker to make sure you always have food ready. When you increase your activity, you will get hungry. The internet has an abundance of free recipes for whatever you want to eat. One of Dr. Rodriguez’s favorite recipes is Slow Cooker Kalua Pig: http://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig

5. If you are looking for support, resources are available in the area.
- The Florida Track Club hosts group runs: https://floridatrackclub.wildapricot.org/
- Local running stores also host events: https://www.fit2run.com/store-event-calendar/

With these tips in mind, you will be well on your way to running a half marathon. Remember to take your time and move at your own pace. If you experience any pain, take a break and consult a doctor if necessary. 

To schedule an appointment with Dr. Rodriguez in Gainesville, call (352) 378-5173 or request an appointment online. For an appointment with another rheumatologist, call:
Gainesville: (352) 378-5173
Ocala: (352) 291-0245
Chiefland: (352) 378-5173
Lady Lake (The Villages): (352) 391-6450
Or request an appointment online.

Tai Chi for Arthritic Patients: VIDEOS

Elderly people doing tai chi outside

Tai Chi is a meditative martial art that features slow, gentle movements and deep breathing. It is a series of exercises that flow from one to the other with an emphasis in proper posture. It is meditation in motion.

By SIMED Rheumatologist Dr. Miguel Rodriguez

Low Risk

I recommend tai chi to my patients because it is a low impact exercise that may benefit people with arthritis. There is a low risk of injury for the patients, and most people can do tai chi. Medical evidence on tai chi is difficult to find because people have difficulty studying it in randomized controlled trials. There is also a lack of funding for the studies, but from the research that exists, tai chi has been found to be very beneficial for the aging population.

"A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age," says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School's Osher Research Center.

Tai Chi For Arthritis Part 1 (Shoulder): 

Highly Beneficial

For patients with arthritis, tai chi improves balance, muscular strength, mobility, flexibility, and psychological health. It also decreases pain and helps prevent falls.

I recommend patients do tai chi at least one hour per week, but they can start at their own pace and increase as tolerated. I think it’s better to start slow and keep doing it over the long term than to overdo it the first day or week and stop.

Tai Chi For Arthritis Part 2 (Neck): 

Starting Tai Chi

Elder Options offers tai chi classes in Gainesville for patients with arthritis and for improving one’s balance. I also recommend watching videos on YouTube and checking out the library, which is a great resource and sometimes has postings on the bulletin board for tai chi.

Who Should and Shouldn’t Do Tai Chi

Patients with arthritis, osteoporosis, recurrent falls, and fibromyalgia would benefit the most from tai chi.

If you have a limiting musculoskeletal problem or medical condition – or if you take medications that can make you dizzy or lightheaded – check with a doctor before starting tai chi. Tai Chi has an excellent safety record, so chances are that you’ll be encouraged to try it. If you feel uncomfortable doing anything, you should stop and talk with your doctor.

In addition to tai chi, patients should stay active, work on their weight and reduce their stress.

Tai Chi For Arthritis Part 3 (Spine):

If you would like to schedule an appointment with Dr. Rodriguez, please call the SIMED Arthritis Center in Gainesville at (352) 378-5173 or request an appointment online.Older woman practicing Tai Chi outside flat design graphic

For an appointment with SIMED Rheumatology in any of our locations, call:
Gainesville: (352)378-5173
Ocala: (352) 291-0245
Chiefland: (352) 378-5173
Lady Lake (The Villages): (352) 391-6450

 

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