Speaking of Health: After Hours presented by WJCT and Baptist Health

A Run with a View

If you’re a runner in Jacksonville, Florida, it’s hard to resist the temptation of the beach run. The cool summer breeze and misty ocean waves inspire many runners to venture off the paved course and try their luck on the uncharted sand.

Whether you’re on the soft sand or hard pavement, it’s important to be aware of how the change can affect your joints and muscles.  Dr. Stephen Lancaster, a prominent doctor and member of the Jacksonville Orthopaedic Institute Beaches team, was asked to provide his insight on the transition from hard to soft running surfaces to the Times-Union Jacksonville.

An Enjoyable Jaunt by the Sea

Ever have a dream you’re running in place? Running in soft sand is most comparable to that irritating feeling. Your body will move slower, you’ll feel more strain on your calf muscles and lower extremities. To make the most of your beach run while still protecting your joints and muscles, it’s important to mimic the hard surface as much as possible.

In the article, “New styles of running require new types of shoes,” Dr. Lancaster says, “Before setting out on a running program in the sand, you may want to consider additional exercises and stretches for your calf, as this will be different from your street running … If you run on the hard sand near the waterline, you may not experience a significant change in your running style.”

Running on the beach is a luxury that all Jacksonville athletes can take advantage of. To learn more about the right way to make the most of your time on the beach, contact our orthopedic doctors today for helpful hints to stay active and injury free.

Don’t miss our next “Lunch n’ Learn” with Steven Lancaster, MD

Lunch & Learn with Dr. Dale Whitaker


           RSVP by Monday, March 19, at 202.CARE (2273).
           Limited seating • Free seminar • Free parking

The Importance of the Basics – Rest & Sleep

Whether your upcoming race is a 5K, 10K, half marathon of the full 26.6, rest and hydration are so important.

Rest. Do not over work the week before your race but keep up what you have been doing. Your body needs to be rested to perform at its best the day of the race. Do not deprive yourself of sleep, but sleep a little more than usual. Sleep 8 to 10 hours a night and take naps during the day; sleeping heals the body and can help keep you from getting sick. Keep your mileage to a minimum, focus on your race pace. Rest your legs and keep them fresh with short speed intervals.

Hydrate. Do no wait to hydrate the day before but start to really hydrate a few days prior. The water you drink a couple days in advance is what will hydrate you during the race. Do not let long periods go by without drinking and try to make up for it later. Rather, keep a bottle of water with you at all times and sip continuously throughout the day. It is recommended that you should not drink alcohol before the big race, perhaps days to even a week or more prior. Alcohol dehydrates the body and it will take away from your running performance.

Depending on the length of your race, increase the amount of complex carbs you consume. Just make sure that you stick to complex carbs and not simple, sugary carbs. The simple carbs will only give you a short burst of energy before your body crashes. A small race such as a 5K, does not require “carb loading”. For these small races eat as you normally would. Also, do not overeat thinking that you must consume as much as you can before the race, that will only slow your body down and even make you tired.

The day before the big race you should relax, perhaps a light run but nothing too exhausting. You want to be rested and prepared when you wake up in the morning so try to give yourself plenty of time to get ready.

The last week before your race is the most important to prepare your body so make it count!


JOI Beaches Gets You Back in the Game

At Jacksonville Orthopaedic Institute Beaches we know accidents and injuries can happen. So the next time your participating in your favorite sport remember… we’re here to get you back in the game!
JOI Beaches, Our Doctors are Your Neighbors!

Request Appointment
................................................................................................... ...................................................................................................

Exclusive Sports Medicine Provider for:

Jacksonville JaguarsJacksonville Sharks
Jacksonville University

FSCJ Blue Wave