Broad Street Run
Minn Saing, M.D.
Einstein Orthopedic Surgeon Dr. Minn Saing is the Medical Director for the Blue Cross Broad Street Run. He offers these tips to keep you in top form:
Recognize Risk. Runners are most vulnerable to injury at certain times during their running careers.
- Upon Initial Running – First 4-6 months
- When returning to running after injury
- When running longer distances
- When running faster
Fixable Problems. Most running injuries are caused by recurrent issues that are often identifiable and preventable by the runner making some small changes.
Jonathon Wolfe, M.D.
The return of warm weather means the opportunity to run outdoors while training for the Blue Cross Broad Street Run. Unfortunately, sun exposure can lead to progressive skin damage that leads to cancer.
To help keep you protected during your running and training, Einstein Healthcare Network dermatologist Dr. Jonathon Wolfe at Einstein Medical Center Montgomery has provided the following tips and recommendations:
You need to wear sunscreen if you are going to spend a lot of time running outdoors. Sunscreen protects your skin by absorbing or reflecting the sun's rays.
Jennifer Zellers, P.T., D.P.T.
It has been a long, cold winter. Walking on ice has proven difficult and running outdoors nearly impossible. For those without gym access, this winter has challenged our ability to maintain our fitness goals—except those goals directly related to shoveling snow. With events like the Broad Street Run quickly approaching, we may find that we are trying to catch up for lost time.
With warmer weather in sight, it is important that we gradually resume our training regimens to ensure that injury doesn’t take us out of the race. So, if you’re starting to get nervous about that event you agreed to run with your co-workers as your New Year’s resolution, here are five suggestions for returning to running after a prolonged break:
1) Have a plan. Plan your runs and figure out in advance your weekly mileage/cross-training goals. This will help prevent a sudden training increase immediately before the event. Unlike studying for a test or putting together that last-minute presentation for work, it is not possible to cram mileage. If you plan on returning to running with a workout partner, make sure you both know each other’s goals, so that you can stick with your plan. Most importantly, set realistic goals to ensure that you are met with success.
Theresa Shank, RD, LDN
Editor’s Note: To help you get ready for the Broad Street Run Einstein Healthcare Network Dietitian Theresa Shank, RD, LDN, has compiled some of the best advice on how to power up your body for this year's race.
PRE-EXERCISE NUTRITIONAL GOALS
Drink at least 8-16 ounces of water one hour before your run.
Hey guys, did you know we’re only 40 days away from racing down Broad Street? I bet it seemed so far away when you heard you were one of the 40,000 lucky runners to get a bib in this year’s lottery — and yet here we are, with only a little more than a month left to train. While you head into your final push, here’s five important, but oftentimes over-looked, tips to keep in mind for the 35th Annual Broad Street Run:
Vary your run. Even a beginner's body will become accustomed to a daily running routine. “Your body responds most strongly to unfamiliar stimuli, and after prolonged repetition even the toughest workouts suffer from the law of diminishing returns,” says Alex Hutchinson of Runner’s World. Try to vary something about your run every day — whether its distance, speed, or hills, your body will thank you come race day.
Taper your mileage. In the weeks leading up to Broad Street, Julie Coté of Magee Rehabilitation Hospital recommends tapering your mileage so you don’t race fatigued. “In fact, you should plan to complete your longest training run two weeks before the big day,” says Coté. Running extra miles the week of the race will just leave you tired and more prone to injury.
Robert Senior, Sports Doc blog Editor
As the area digs out from yet ANOTHER snow event, it’s hard to believe that we’re almost ‘halfway’ to the Independence Blue Cross Broad Street Run.
But for many local runners, next Saturday’s Back on My Feet 5-miler marks just that—a halfway point in their training for the 10-mile jaunt down Broad. It’s appropriate that they commemorate this milestone with a run that’s exactly half the distance many will travel on May 4.
Start time is 8 a.m. sharp next Saturday, March 29 at the east end of the lower bridge over the Schuylkill River along West River Drive. The course will take runners up West River Drive along the river before a challenging uphill brings you towards the Please Touch Museum. After rounding Centennial Circle, it’s back toward W. River Drive for a flat (and hopefully fast!) finish.
Robert Senior, Sports Doc blog Editor
You may not believe it if you’ve stepped outside this morning—but the Independence Blue Cross Broad Street Run is a mere two months away. Preparations have begun in earnest, including the 2nd annual lottery that took place earlier this month.
Tomorrow, the build-up to the Run continues with the kickoff to a partnership between Team Philly Race Training and the Sports Industry Research Center at Temple University. The joint venture will conduct a study to evaluate a 10-week training program for Broad Street. The plan will be unveiled tomorrow morning at 8 a.m. at Philadelphia Runner, 3621 Walnut Street. Runners of all levels are invited to attend.
“We’ve been studying attitude and behaviors of runners for the past few years,” says Jeremy Jordan, Ph.D., Director of the Sports Industry Research Center at Temple. “It was a natural fit to get involved with Team Philly, especially for an event like the Broad Street Run.”
Editor's Note: Inquirer Sports Editor John Quinn is back at it for his third Broad Street Run this year. Here, he'll share his training experience with us.
I give the mala ojo to anyone trying to sell their 2014 Broad Street Run bibs on the black market.
It is reported that some 4,800 interested parties got skunked when they were not picked in the lottery. I entered the first day and got in. One of my cohorts entered the last day and got in. Some who have run 10 or more Broad Streets got shut out.
- Alfred Atanda, Jr.
- Arm, Shoulder Injuries
- Ashley Greenblatt
- Back Injuries
- Brian Cammarota
- Broad Street Run
- Cassie Haynes
- Children, Teens
- David Berkson
- David Rubenstein
- Desirea D. Caucci
- Eugene Hong
- Head Injuries
- Heather Moore
- In The News
- Jim McCrossin
- Joel H. Fish
- John Quinn
- Julie Coté
- Justin Shaginaw
- Kelly O'Shea
- Kevin Miller
- Knee Injuries
- Michael G. Ciccotti
- Other Sports
- Performance Enhancement
- Peter F. DeLuca
- Philadelphia Marathon
- Philly Marathon
- Physical Therapy
- R. Robert Franks
- Robert Cabry
- Robert Senior
- Rock 'n' Roll Half Marathon
- We Tried It
- Working Out