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mini-marathon training tips

Mini Marathon Training Tips

Franciscan St. Francis Sports Medicine and IndyStyle partner to offer 500 Festival Mini-Marathon Training Tips

 

Franciscan St. Francis Health Sports Medicine Center experts will be live onOne America 500 Festival Mini Marathon WISH-TV’s IndyStyle show every Monday from 9 to 10 a.m., Feb. 10 through April 28. Get expert advice from our sports medicine physicians and athletic trainers on topics such as choosing a training program and getting started, stretching anMini Marathon Training tips on Indy Styled flexibility, core strength, proper shoes and foot care, nutrition and hydration, cross training, and injury prevention.

Visit our website and Facebook page every Monday to learn the training tip of the week. There is also a weekly contest with prizes related to each new tip, so be sure to “Like” us on our Franciscan St. Francis Health Facebook page.​

 

For more information or to make an appointment, call (317) 781-1133.

 

ENTER TO WIN A JAWBONE UP AND WEEKLY PRIZES!


Enter to win a $50 gift card to Blue Mile and a grand prize Jawbone UP!

 

 

 

 

 

 

 

 

 

 

 

 
 

St. Francis Sports Medicine Locations

Indianapolis locations 

Franciscan St. Francis Health - Indianapolis

(Physical therapy services only)
5255 E. Stop 11 Rd., Suite 301
Indianapolis, IN 46237
Phone: (317) 528-5800
Hours:
Monday through Thursday,
7 a.m. to 7 p.m.
Friday, 7 a.m. to 5 p.m.
 

U.S. 31 and Southport Road

(Physical therapy services only)
610 E. Southport Road
Indianapolis, IN 46227
Phone: (317) 780-5855
Hours:
Monday, 8:30 a.m. to 5 p.m.
Tuesday and Thursday,
9:30 a.m. to 6 p.m.
Wednesday and Friday
7:30 a.m. to 4 p.m.

Beech Grove 

Franciscan St. Francis Health - Beech Grove Outpatient Services Building

(Physical therapy services only)
2030 Churchman Ave.
Beech Grove, IN 46107
Phone: (317) 528-8572
Hours:
Monday through Friday,
8 a.m. to 4:30 p.m.

Mini Training Tip of the Week

 
April 14, 2014
Tips for Common Foot Problems
 
  • File calluses down, avoid buildup of excess tissue this can lead to blisters
  • Wear two pairs of socks to cut down on friction between foot and shoe
  • Keep a thumbs-width of space in the toe box
  • Take care of your feet……happy feet equal happy workouts
 
April 7, 2014
Tara Hipp, DPT, Franciscan St. Francis Sports Medicine
Iliotibial Band Syndrome (ITBS)
  • Excessive irritation causes pain at the outside part of the knee. IT band becomes tight or inflamed.
  • Symptoms: Pain on outside of knee, painful snapping over knee as it bends and straightens, swelling near outside of knee, occasional tightness and/or pain at outside of hip. Read more.
  • Causes: Poor alignment and/or muscular control of pelvis and lower body, worn-out shoes, running downhill or on banked surfaces, too many miles
  • Treatment: Rest immediately – fewer miles or no running at all. Ice. Strengthen core and hip muscles. Massage or foam roller massage. Stretching. Cross-train.
  • Prevention: On-going core and hip strengthening (side to side movements). On-going stretching program. Get a good warm-up before running (i.e walk ¼ mile). On-going cross training to avoid overuse injuries.

> See photo of Iliotibial Band Syndrome

 
March 31, 2014
Scot Bauman, PT, DPT, Franciscan St. Francis Sports Medicine
Foot type and shoe wear tips:
  • Three main foot types: Neutral, Pronation, Supination
  • Replace shoes every 300-500 miles depending on shoe type
  • Shoe wear based on foot type: Neutral-stability, Pronation-motion controlled, Supination-shock absorption
  • Break shoes in before competition
  • Try on new shoes in the evening when your feet are at their largest
 
 
Tips for Diabetic Runners and Walkers
  • Consult your physician before starting a running/walking program.
  • Always have a carbohydrate source available during your workout.
  • Wear a bracelet or card identifying you as a diabetic.
  • Always run with a friend if possible.
  • Maintain good hydration.
  • Monitor blood sugars closely for 4 to 6 hours after your workout. They could decline for a number of hours after vigorous exercise.