Posts Tagged ‘running’

Takeaways from Dr. Mason’s live chat on “How to Run and Train for Running Races and Other Athletic Adventures”

Thank you to everyone who joined us for the live chat with Amadeus Mason, MD, Assistant Professor of Orthopaedic Surgery and Family Medicine. Dr. Mason answered questions about how new runners can develop a plan for training and working up to a long race. He also discussed proper training before a marathon as well as running shoes and how frequently to replace them.

Below are a few questions and answers from the chat. You can see all of the questions and answers by reading the chat transcript.

Question:  Are there any special precautions of which “new” runners with low back pain should be mindful?

Amadeus Mason, MDDr. Mason:
Running should not be causing low back pain. If your low back pain was already present before you started running, or you are experiencing low back pain after running, I recommend you be evaluated to find out why.
 
 
 
Question:  I would love to become a runner. As of now I am training using the Get Running app. I want to know if this is a good way to ease into running so, that I may one day be able to run a 5K?

Amadeus  Mason, MDDr. Mason:
There is no one, single way to work up to running a 5K. While I am not familiar with that specific app, I would recommend some general principles to help prevent injury:

  1. Have a plan.
  2. Stick to your plan.
  3. Progress slowly and never increase pace and distance at the same time.
  4. Cross train, taking regular rest days. Consider running every other day.
  5. A 5K is only 3.1miles. There’s no need to be running longer than five miles at any individual session.

If you missed this chat with Dr. Mason, be sure to check out the full chat transcript!

Visit our website for more information about Emory Sports Medicine Center.

Are you a Weekend Warrior and Want to Learn How to Train for Summer Running Races and Other Athletic Adventures?

If so, join Emory Sports Medicine physician Amadeus Mason, MD for an online web chat on Tuesday, June 10 at noon. Dr. Mason will be available to answer your questions regarding running and other sports injuries such as

  • Prevention of injury
  • Stretching
  • Symptoms of certain athletic injuries
  • Risk factors for athletic/running injuries
  • Treatment for specific sports injuries
  • When to visit your sports medicine physician

If you are interested in learning more about preventing and treating sports and running injuries register for the live chat by visiting emoryhealthcare.org/mdchats!

About Dr. Mason

Amadeus Mason, MDDr. Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound, orthopedic stem cell therapy and Platelet Rich Plasma (PRP) therapy. Dr. Mason is Team Physician for USA Track & Field, Tucker High School, and Georgia Tech Track and Field.

Dr. Mason is a member of the American College of Sports Medicine, the American Medical Society for Sports Medicine, the America Road Racing Medical Society, and the USA Track and Field Sports Medicine and Science Committee. He has been invited to be a resident physician at the US Olympic Training Center, a Sports Medicine consultant in his homeland of Jamaica and the Chief Medical Officer at multiple USA Track and Field international competitions. He is an annual speaker at the pre-race expo for PTRR, Publix marathon and Atlanta marathon commenting on a wide variety of topics related to athletics and running injuries.

Dr. Mason is an active member of the Atlanta running community. He attended Princeton University and was Captain of the track team. His other sports interests include soccer, college basketball and football, and the National Hot Rod Association (NHRA). A Decatur resident, he is married with three children

Related Links

Emory Sports Medicine
Runner’s chat with Dr. Mason 2013 transcript
More Runners’ Chat Questions Answered
Tennis Elbow and PRP (Platelet Rich Plasma) Therapy – Is it Right for Me?

Understanding Runners’ Knee aka Patellofemoral Pain Syndrome

Knee PainDo you have pain in the front of your knee behind the kneecap? If so, you may have patellofemoral pain syndrome (PFPS for short), commonly known as “runners’ knee”. Typically runners’ knee is not a product of an injury, but is caused by abnormal leg mechanics including weakness in the quadriceps which result in poor tracking of the kneecap.

You can increase your risk of developing runners’ knee if you have tight hamstrings, or do not warm up enough before an event. Runners often experience patellofemoral pain as they increase their running distance and/or frequency.

Symptoms of Patellofemoral Pain Syndrome:

  • Pain in the knee, usually in the front of the knee, behind the kneecap
  • Pain in the back of the knee or also above or below the kneecap
  • Pain that gets worse after sitting for long periods of time
  • Pain that gets worse after going up or especially down stairs or hills
  • Pain that gets worse when wearing shoes with high heels
  • Pain with jumping, squatting, and lunging
  • “Crunching” or “popping” in the knee
  • Minimal swelling

The good news is that this condition is treatable with improving your overall leg mechanics. You should think about incorporating strength training into your running training so that you strengthen the quadriceps and gluteus muscles. It is also important to stretch the hamstrings and IT band. If you have flat feet or foot pronation (fallen arches) you should consider inserting orthotics in your shoes to support your arches.

If you are diagnosed with this condition, you may have to stop running temporarily until the knee pain subsides, but continuing to run will not cause long term damage. You should at least consider adding in cross training with activities such as swimming and cycling which will be easier on the knee with PFPS and maintain your fitness. Make sure to ice your knee after exercise and take anti-inflamatories like ibuprofen. You may also want to try a neoprene sleeve for comfort.  Refer to this Patellofemoral Syndrome document for some exercises you can safely do to strengthen the muscles, increase flexibility and stretch the quadriceps.

If your knee pain has not improved within 4-6 weeks, you should consult your sports medicine physician.


Emory Healthcare is a proud sponsor of the AJC Peachtree Road Race.

Peachtree Road RaceEmory Healthcare is the largest, most comprehensive health system in Georgia and includes Emory University Hospital, Emory University Hospital Midtown, Emory University Orthopedics & Spine Hospital, Wesley Woods Center, Saint Joseph’s Hospital, Emory Johns Creek Hospital, Emory Adventist Hospital, The Emory Clinic, Emory Specialty Associates, and the Emory Clinically Integrated Network.

Come visit us at the AJC Peachtree Road Race expo in booth 527 to get your blood pressure checked and learn more about how Emory Healthcare can help you and your family stay healthy!

About Dr. Jeff Webb

Jeffrey Webb, MDJeff Webb, MD, is an assistant professor of orthopaedics at Emory Orthopaedics & Spine Center. Dr. Webb started practicing at Emory in 2008 after completing a Fellowship in Primary Care Sports Medicine at the American Sports Medicine Institute in Birmingham, Alabama. He is board certified in pediatrics and sports medicine. He is a team physician for the NFL’s Atlanta Falcons, and serves as the primary care sports medicine and concussion specialist for the team. He is also a consulting team physician for several Atlanta area high schools, the Atlanta Dekalb International Olympic Training Center, Emory University, Oglethorpe University, Georgia Perimeter College, and many other club sports.

Dr. Webb sees patients of all ages and abilities with musculoskeletal problems, but specializes in the care of pediatric and adolescent patients. He works hard to get players “back in the game” safely and as quickly as possible. He is currently active in the American Medical Society for Sports Medicine and American Academy of Pediatrics professional societies and has given multiple lectures at national conferences as well as contributed to sports medicine text books. Dr Webb is an avid runner and has completed 16 Peachtree Road Races.

Related Resources

 

Preparing for the AJC Peachtree Road Race: Answers to your Running Questions

Dr. Amadeus MasonLast week I had the opportunity to chat online with over one hundred members of the Atlanta running community to answer their questions about running and how to prevent running injuries to help not only those participating in the AJC Peachtree Road Race, but all runners in our city and state. We had so many questions from the chat that I didn’t get a chance to get to all of them, so I wanted to circle back with the participants that didn’t get answers to their questions. You’ll find my answers below in a Q&A format. If you didn’t get to attend the live chat, or just want a recap, check out the chat transcript (which you can also print), and don’t forget to check out the additional resources and questions and answers below.

For those that are running in the AJC Peachtree Road Race, I wish you a healthy and successful race!

Debunk the Myths of Running

Peachtree Road RaceIf you are a runner, you have probably heard someone you know say something about running and your health like “You can die of a heart attack if you run too much” or my favorite “If you run too much, you will need your knees replaced later in life”.  Running can be a very safe and healthy sport.  There are so many advantages of running – It makes you feel better, keeps you mentally and physically in shape and can even improve your social life.   Let’s debunk the myths others may have told you so you can feel confident you are enjoying the sport you love.

Your heart and running

Consistent running reduces your risk of heart disease.

o Your increased heart rate from running for an extended period makes your heart stronger!

o Running can help lower blood pressure by helping to maintain the elasticity of your arteries.  When you run, your arteries expand and contract more than normal so this keeps the arteries elastic and your blood pressure low.  Most elite and very serious runners have very low blood pressure.

o Running can help reduce or maintain your weight.  Running burns more calories than most other exercise and it can be done relatively inexpensively.  A 150 pound man will burn over 100 calories for every mile running at moderate pace.    With a lower body weight you also have less chance of developing type II diabetes.  Type II diabetes is typically associated with obesity.

o Running often can help improve cholesterol numbers.  Bad cholesterol (LDLs) typically go down and good cholesterol (HDL) can go up.

I recommend consulting with your physician before starting to run if you are not a runner to get a full physical to ensure your heart is in tip top shape to start a running schedule.

Your bones and joints and running

Your body was built to run!  Evolution has developed our bodies so that we have the necessary tools to move and stay physically active.  To prove this, a recent study by the American Journal of Preventive Medicine revealed that long distance-runners did not have accelerated rates of osteoarthritis.  In fact, weight-bearing exercises like running can help maintain or build bone mineral density by helping you avoid osteoporosis. Therefore, experts tend to agree that running can help you fight against arthritis and other bone and joint problems.  Injuries that runners usually suffer are typically from doing too much too soon or at a quicker than natural pace for your body.  Runners will also see injuries due to wearing incorrect shoes, shoes that are too old or running with incorrect form.  Eliminate bad running habits and you will run injury free!

One myth that is true and you should take careful note of is the dangers of developing skin cancer as a runner.   The more miles you put in, the more time you are probably spending in the sun.  I recommend wearing sunscreen on every run, regardless of the time of day you run and wearing a hat and/or sunglasses.  I also recommend  running in the very early morning or in the evening instead of running when the sun is the hottest.  If you suspect any abnormal lesion or marking, see your dermatologist right away!
So get out there and run!  You will be happy you did!

Upcoming Live Chat with Emory Sports Medicine Specialist

UPDATE: CHAT TRANSCRIPT

Are you training for the AJC Peachtree Road Race or another running race this summer or fall? If so, join Emory Sports Medicine physician, Dr. Amadeus Mason for a live online web chat on Tuesday, May 14 to learn how to run injury free.  Dr. Mason will be available to answer questions on training, stretching, how to prevent common running injuries and treating injuries when they occur.

Emory Healthcare is a proud sponsor of the AJC Peachtree Road Race.

Emory Healthcare is the largest, most comprehensive health system in Georgia and includes Emory University Hospital, Emory University Hospital Midtown, Emory University Orthopaedics & Spine Hospital, Wesley Woods Center, Saint Joseph’s Hospital, Emory Johns Creek Hospital, Emory Adventist Hospital, The Emory Clinic, Emory Specialty Associates, and the Emory Clinically Integrated Network.

Come visit us at the AJC Peachtree Road Race expo in booth 527 to get your blood pressure checked and learn more about how Emory Healthcare can help you and your family stay healthy!

Related Resources

About Dr. Brandon Mines

Brandon Mines, MDBrandon Mines, MD, is an assistant professor of orthopaedics. Dr. Mines started practicing at Emory in 2005 after completing his Sports Medicine Fellowship at University of California – Los Angeles. Dr. Mines is board certified in both family practice and sports medicine. He has focused his clinical interest on sports injuries and conditions of the shoulder, elbow, wrist/hand, knee, foot and ankle. He is head team physician for the Women’s National Basketball Association’s (WNBA) Atlanta Dream and Decatur High School. He is also one of the team physicians for the Atlanta Falcons.  His areas of interest are diagnosis and non-operative management of acute sports injuries, basketball injuries, tennis injuries, golf injuries and joint injections.

Should I Eat Before, or After I Exercise?

exercise nutritionI myself have heard friends make unsupported claims that working out on an empty stomach is more effective, or that people should wait a certain amount of time after exercising to eat. Because I’ve been wondering whether it’s better to eat before or after I exercise, and more specifically, which foods I should be eating to support a physically active lifestyle, I reached out to our own Dr. Amadeus Mason to get answers to my questions.

My first question for Dr. Mason was:  Do you recommend eating before or after a workout? Does your recommendation change whether the workout type is cardio-based or strength training?

Dr. Mason’s answer was extremely helpful, “Eating after exercise is pretty much the standard recommendation now. But what you’re eating is actually more important than when you eat it. For people who exercise often, high carbohydrates, moderate protein levels and increased fluid intake is important.” He noted though, that “carbs are the most important.”

After hearing this, I was curious. I typically like to avoid making my diet too heavy in carbohydrates, but I trust Dr. Mason and knew that he would help clarify this concern. So I asked, what is your daily recommendation for carbohydrate intake for people who work out regularly?

Again, Dr. Mason came through with some great answers, “I recommend 6-10 g/kg/day of carbohydrates.” Wait, I thought, ‘g/kg/day!? What does that even mean!?” G/kg/day is a reference to the grams of carbohydrates a person should intake daily, depending on their weight, in kilograms. I personally don’t know my weight in kg and I’m sure I’m not the only one. If you’re looking to calculate your personal ideal g/kg/day carbohydrate number, you can convert your body weight into kg here.

Once I understood that concept, Dr. Mason broke down the details on when I should be intaking these carbohydrates. “You should consume 1/5g/kg within 30 minutes of exercising and an additional 1.5g/kg within 2 hours of your workout. You should seek to consume remaining 3-7g/kg over the course of the day.”

That’s extremely helpful information. To keep your body functioning at peak performance and make your workouts more effective, it’s really not so much about whether you eat before or after you workout as it is about what you’re eating and how you’re breaking it up. One last cool tip from Dr. Mason? “Try high carbohydrate liquids too, such as chocolate milk, which is great for supporting workouts.”

Thanks Dr. Mason for helping me answer these questions for both my own workout practices and our readers!

10 Tips for a Healthy Peachtree Road Race Run

Peachtree Road RaceRunning is great exercise for your health and your mind. Follow the tips below to ensure that you are in top form on race day. Have a safe and fun Peachtree Road Race!

  1. Hydrate yourself frequently before, during and after running in order to loosen muscles.
  2. Warm up and/or stretch before the race to loosen tight muscles.
  3. Run slower in hot weather in order to avoid heat stroke, heat cramps or heat exhaustion.
  4. Use hand lotion on feet and areas of chafing to prevent skin damage and blisters.
  5. Don’t forget to use sunscreen to protect against sunburn.
  6. Wear sunglasses to reduce glare and avoid tripping.
  7. When your energy is gone, imagine someone running in front of you and pulling you forward.
  8. Get your rest! Sleep one extra minute each night for every mile you run. For example, if you run 30 miles a week, sleep 30 additional minutes each night.
  9. Change soggy, sweaty socks soon after the run and stuff shoes with newspaper to avoid moisture buildup.
  10. Pay attention to your body! If you experience pain during or after the race and it does not go away, something may be wrong. Schedule an appointment with an Emory Sports Medicine physician.

Related Running Resources:

Still looking for more tips? Check out the transcripts from a few of our recent MD chats on running using the links below:

Runners’ Chat with Dr. Mason Part I

Runners’ Chat with Dr. Mason Part II

More Running Questions Answered

More Runners’ Chat Questions Answered

Dr. Amadeus MasonOn Wednesday, I held a live chat on the topic of running to help those preparing for the Peachtree Road Race and to educate runners of all skill levels on injury prevention, nutrition, and technique. It was my first so-called “live chat,” so I really didn’t know what to expect. The questions that I received in yesterday’s chat were fantastic. Not only do I feel like I got to help the 50+ people who joined me in the chatroom, but I myself was able to learn something in the process. Typically when I chat with people who have questions for me, they are my patients, in a one-on-one setting. This really gives me the time to feel them out and learn about them as individuals. Wednesday, I was charged with a new and equally inspiring and fulfilling task– to educate a group, without being able to see them in person or learn about them before we talked. It was an extremely eye opening experience.

I want to thank those who joined me Wednesday for a wonderful chat. It was so successful, in fact, that I didn’t get a chance to answer each and every question. For those who were in the room, I promised to follow up with a blog to answer all questions that were unaddressed, and I have done so below. At the bottom of this blog post, you will also find the documents I mentioned in the chat for your further reference. As an added bonus, to make sure everyone gets a chance to discuss the topic of running and all of its facets with me, we will be holding the next live chat on running on June 15th. PART II CHAT TRANSCRIPT

Larry: I ran a marathon with IT band issues.  What can I do to prevent it in the future?
Dr. Mason: Larry, to prevent IT band problems, you should strive to work on increased flexibility. I’d advise that you watch the rate at which you increase your mileage/distance and start training early enough to allow for a slow and steady progress with sufficient recovery times between training sessions.

Shirley: Dr. Mason, Why does my back hurt periodically when I am tired while running?  Should I bend over to stretch?  I am a beginner.
Dr. Mason: I can’t speak to your specific medical circumstances without seeing you in-person, but generally speaking, oftentimes people experience back pain while running due to hamstring tightness. For these patients, I advise that they avoid the typical stretch that involves bending over, and instead focus on extension type exercises.

M. White: How do I know when it is time for new running shoes?  This will be my first time running longer than a 5k.
Dr. Mason: My recommended guidelines for footwear are if you run more than 20 – 25 miles a week you should change you shoes every 3 – 4months ( ~300 miles); if you run less than 20 miles a week can change shoes twice a year.

Sylvia: Hi. Dr. Mason. Is there any particular type of shoe that you would recommend as best for protecting against injuries; Knees, ankles, shin splints, etc.?
Dr. Mason: Studies have shown that shoe comfort is a more important factor in preventing injury than the actual type of shoe.  I would recommend you get evaluated at your local running store to determine what class of running should would be best for you. After doing that, go ahead and pick the most comfortable one in that class.

Judy: I’m used to walking about 3 miles about 3 times a week.  I am signed for the Peachtree.  Obviously I will be walking it.  I have 6 weeks to step up my training.  How would you suggest I proceed to get to 6 miles in time for the race?  Thanks.
Dr. Mason: Good question, Judy. I’d recommend adding about ½ mile to your distance each week.

Steve: Dr. Mason, I have a chronic hamstring issue.  What can I do to help the issue?  What type of Dr. or therapist should I seek out for help?
Dr. Mason: I would recommend you see a physician with sports medicine training.

M. White: I have been training for a 5k (took 30min) – which I ran a couple of weekends ago.  To train for the Peachtree what should I do?  Increase distance or time?
Dr. Mason: My answer here depends on whether you want to run the Peachtree for time or just for fun.  Since this race is twice the distance of a 5k,  I would start out increasing your distance (1/2 mile a week. Once you get to 5 miles then you can start increasing your pace.

Mac: What are some good lower-fat proteins for vegetarian novice runners?
Dr. Mason: As a vegetarian you should be concerned about getting in GOOD fats as opposed to LOW fat.  To that end eating things like beans, nuts and/or soy would be good choices.

Dawn: When I ran the Peachtree last year, I found it difficult to actually drink water at the hydration stations (did more of a swish-and-spit).  I am concerned about dehydration during the race.  Should I increase my fluids before the race?
Dr. Mason: Yes, in a 10K there is LESS risk/concern for dehydration that in half or full marathons, but you should be starting your hydration process now.  I recommend increasing you fluid intake (electrolyte/water) weeks before you run and incorporating “water stops” in to your training.  You know you are well hydrated when you have to use the bathroom 30 min after fluid intake (when you’re not running).

1st Timer: Are there any weight training exercises you recommend?
Dr. Mason: In order to answer this question in detail, I would need more information from you.  What I can say is that weight /strength training should be a part of any running program. This type of training should primarily (but not solely) focus on lower body strength and be accompanied by a good flexibility program.

Jacqui: How frequently should you increase pace or distance?
Dr. Mason: I normally recommend increasing distance then pace. But, as we mentioned in the chat, it really depends on the goals you’re looking to achieve. If you are looking to run a long distance race, you’ll probably want to focus on increasing distance, more often than pace, and doing so every 2 weeks should work well. Just remember to never increase both distance and pace at the same time.

Shalewa: What about energy enhancers like sports beans or 5 hour energy drink?  Are those bad for you?
Dr. Mason: Most “energy enhancers” are just caffeine or a caffeine derivatives and I would stay away from them as they greatly increase dehydration risk.  Good nutrition that balance carbohydrates, proteins and good fats should give you the energy you need for a 10K.  With marathons, ultra marathons, and triathlons in-competition metabolic supplements (which are very different from the energy enhancers) are often provided and can be helpful.  You’ll want to be careful and make sure that you are using them throughout your training so your body has time to adjust.

Jennifer: Hi, Dr. Mason.  I am an active person who is new to running.  After my training runs I am experiencing some discomfort/tightness in my upper and outer knees.  What can I do to help prevent this?
Dr. Mason: If these symptoms are not preventing you from doing the type/intensity of run that you want, then I would recommend working on the flexibility and strength of you quads and hamstrings.  If you are having to modify your training runs then you should see a Sports Medicine Physician.

Thanks again to those who joined me in Wednesday’s chat. I hope to see you all in Part II on June 15th! Below are the documents I referenced in the chat, please feel free to download them and keep them for reference. If you missed Part I of the chat, you can check out the chat transcript. You can also sign up to attend Part II of the chat, which is taking place on June 15th at 12pm.

Related PDF Downloads:

 

 

Are You a Runner Looking to Prepare for the Peachtree Road Race?

Peachtree Road RaceDr. Amadeus MasonThe Peachtree Road Race is right around the corner! Whether you’re a beginning runner and wondering how to get started, or a seasoned pro and have been running for years, there always new things to learn about training, nutrition, attire, and even injury prevention. As a runner, training for peak performance is key.

No matter what running category you fall into, you can join me on Wednesday, May 18 from 12 – 1:00 p.m. for an interactive online Q & A web chat TRANSCRIPT on healthy running. Much of what we cover will be dependent upon your questions, but the chat will span a wide array of running related topics and I will be available to answer questions and discuss them, including how to best prepare for Peachtree Road Race success!

If you are interested in learning more about running benefits, prevention, and tips, register for the live chat now. Spread the word about our online runner’s chat to your fellow runners, friends and neighbors. I’ll see you on the 18th!

RUNNERS CHAT TRANSCRIPT

 

About Dr. Mason
Dr. R. Amadeus Mason is a board-certified physician at Emory Sports Medicine with a special interest in track and field, running injuries and exercise testing. He is the team physician for USA Track and Field and the Nike/National Scholastic Sports Foundation Track and Field and Cross Country meets, Tucker High School, and Georgia Tech Track and Field. Dr. Mason is an active member of the Atlanta running community.