Proper Prep A Must For Endurance During Ogden Newspapers Half Marathon Classic in Wheeling
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Editor's Note: This article is the first in a weekly series of stories featuring training tips from Dr. Enoch Chang, a sports medicine specialist with Wheeling Hospital, leading up to the 41st-annual Ogden Newspapers Half Marathon Classic, scheduled for May 27 in Wheeling.
Proper preparation is key to ensuring a safe and enjoyable experience running a challenging endurance event such as the Ogden Newspapers Half Marathon Classic.
According to Dr. Enoch Chang, a sports medicine specialist at Wheeling Hospital, an effective training regimen is important to make sure runners can handle the rigors of a 13.1-mile course with multiple elevation changes without suffering a painful injury -- or worse.
"If they haven't prepared for a run of that length before, their cardiovascular system may not be able to complete the entirety of it," Chang said.
"They're not only putting their muscles at risk, they could be putting other systems at risk, including anything life threatening."
With the Ogden race only about three weeks away, a runner ideally should have been preparing for at least a couple of months by now, according to Chang.
Most training protocols for half marathons recommend a 10- to 16-week running program, assuming a baseline of running 3 miles three days a week.
"Every runner's a little bit different, but at this point I would think they should be able to run at least 11 miles," Chang said.
There are a few things runners can be doing as the big day approaches, according to Chang, including running three to four days per week, with strength training and working on running form during off days.
"As the race approaches, it's important to taper down the running, at least a week before," Chang said. "If they are able to run the entirety of it without any problems, it might be a good idea to start tapering it down a little bit two to three weeks before."
Another detail that shouldn't be overlooked, according to Chang, is footwear.
He recommends avoiding any change in shoes this close to the race.
"Changing your footwear can change the way you run, even at microscopic levels," Chang said. "When the body has been used to running this much for weeks with this specific muscle pattern … changing that up for 13 miles is going to possibly result in some kind of injury."
Chang will be one of four Wheeling Hospital physicians present on race day to staff the medical tent near the start/finish line.
There also will be four family medicine resident physicians on staff that day.
Registration for the race is available at ogdenhalfmarathonclassic.com.