INDIANAPOLIS, Ind. (May 1, 2014) — Tens of thousands of runners are getting ready to run, jog and walk through the Circle City this weekend during the 500 Festival’s Mini-Marathon and preparations are underway.
The big Expo at the Indiana Convention Center kicks off Thursday from 4 p.m. to 8 p.m. Then, Friday represents the final chance for runners to pick up their packets at the Expo from 10 a.m. to 9 p.m. There is no race-day pickup this year.
As far as staying injury-free during and after the big race, ATI Physical Therapy’s Frank Klene shared some advice with FOX59 News.
“A lot of times we’ll see people after the race. They might’ve overdone it a little bit. Maybe some sore muscles, sprains [or] strains,” Klene said. “So it is very typical that we see people after the race.”
Klene recommends not doing any big runs Thursday or Friday in order to rest before the race.
That morning, Klene said runners should consider doing a light cardio warmup for between five and ten minutes. Then, he recommended “dynamic stretching,” which is a series of short stretches that is held for three to five seconds at a time.
“After you finish the race, you’re going to want to stop. You’re going to just want to be done with the whole thing, but I recommend you do a cool down for about five minutes,” he said. “That could be walking or a light jog, if you were sprinting at the end.
“I [also] recommend static stretching [after the race]. So that’s just stretching for about 30-45 seconds after. Stretch the big muscles like the hamstring and the quadriceps. That’ll prevent some of that soreness afterwards.”