What you need to know before running a 5K

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Summer is just around the corner which means plenty of 5K races are well underway, including an upcoming race at Intermountain Riverton Hospital. 

Pam Dibblee, a physical therapist from Riverton Hospital offers some expert advice to avoid injury: 

Six ways to avoid running injuries

  1. Stretch tight muscles every day to improve and maintain flexibility.
  2. Warm up and cool down before every run.
  3. Gradually increase your mileage.
  4. Create a training schedule that includes cross-training, strength training and rest days.
  5. Stay hydrated and eat a well-balanced diet.
  6. Wear the correct type of running shoes based on your foot type and running style.

Even if you don’t have an injury or pain, physical therapy can help improve your running performance. Patients can improve their running form in just one or two visits. Depending on your goals, therapists can help you run more efficiently, faster, longer or have better endurance. 

At a consultation a specialized physical therapist can:

  • Evaluate your running form or gait.
  • Develop customized plan to improve your running biomechanics.
  • Show you how to correct flaws in your running form.
  • Help you develop an efficient, smooth running form that requires less energy and delays muscle fatigue.
  • Help you improve your running speed, performance, and endurance.
  • Provide video feedback with a split screen to show running form before and after therapy and how it’s improved.

Riverton Hospital is sponsoring a Family 5K Race this Saturday, June 9 at 8:00 am. The race starts and ends at the south end of hospital. This is a low-key race to help families get out exercising together. Kids and strollers welcome. 

They are also hosting a Diaper Derby for babies who are fast crawlers. If your baby crosses the finish line first, you could win a year’s supply of diapers! It will be held at 9:15 am on teh east lawn. 

You must register on rivertonhospital.org by Friday, June 8. 

For more information, visit IntermountainHealthCare.org.

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