Health Tips for Runners [Video]

Summit Orthopedics + YMCA Community Partnership Video Series

Summit Orthopedics Sports Medicine Physician Amy Beacom, M.D., and YMCA Personal Trainer Stacy Otto explain helpful tips to safely begin a running program, common injuries that runners face, and how they can be prevented.

Meet Amy Beacom, M.D.

Dr. Beacom’s approach: “Staying active has always been important to me — in and out of the water. That’s why I’ve dedicated my practice to treating running and swimming orthopedic injuries. So my patients are able to stay active too.”

Dr. Beacom’s education: After earning her undergraduate degree at Hamline University in St. Paul, Minnesota, Dr. Beacom completed medical school at the University of Minnesota in Minneapolis. She then went on to complete her residency at Methodist Hospital of Indiana in Indianapolis, Indiana, as well as a Sports Medicine fellowship at San Jose Medical Center in San Jose, California.

Summit Orthopedics supports healthy communities

Community health flourishes when specialized orthopedic care is conveniently available close to home. Summit Orthopedics is proud of our fellowship-trained subspecialty teams offering the full spectrum of orthopedic expertise in bone, tendon, ligament, muscle, and joint conditions—in addition to our wellness, prevention, and rehabilitation services. We have the expertise to proactively improve fitness, evaluate discomfort, and deliver personalized treatment to quickly and safely return you to the lifestyle you love.

Start your journey to a healthier, more active self. Visit our Facebook page to learn about our wellness services and schedule a free wellness consultation online. Find your orthopedic expert, request an appointment online, or call us at (651) 968–5201 to schedule a consultation.

Summit has convenient locations across the Minneapolis-St. Paul metro area, serving Minnesota and western Wisconsin. We have state-of-the-art centers for comprehensive orthopedic care in Eagan, MNVadnais Heights, MN, and Woodbury, MN, as well as several additional community clinics.

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Video Transcription

As a personal trainer, I love when someone says, “I want to get into running. “I have no idea how to run, but I wanna sign up for my first 5K.” That’s probably one of my favorites because they have no idea what they’re getting themselves into and I think a lot of people think, “Okay how much is there, don’t you just go out and run?” Well when you learn to run the right way, it feels so much better. So whether it’s learning to start off slow and pace yourself or it’s incorporating strength training, so when you go out the muscles you’re using are ready for it rather than getting shin splints or something like that. – IT band, patellofemorals, stress fractures, and plantar fasciitis are probably the biggest running issues that we see and I think that depending on the runner, if it’s someone who’s a really seasoned runner, who’s, you know, been a runner their whole life, it could be as simple as a shoe change, they change shoes, and maybe not even intentionally. Maybe they got the next model of the shoe and the shoe changed and they don’t know and that’s enough of a subtle difference for them, or they change distances. I used to be more of a 10K, half marathon person, now I want to be a marathoner. And so that will change. And a lot of people just do too much too soon. And that’s a really common thing too, I think overuse is a big thing. – So as a personal trainer, I do a few different things depending on ability levels. So a new runner, we start with, you know, our running plan, how much do you run, when do you run, how do we progress it? Where a more advanced runner will have a certain time goal, so we look at those specific time goals and say okay these are the pacing workouts we’re doing, tempo, and just make it a little more complex, so it’s fun no matter what the ability is, like someone that wants to qualify for the Boston Marathon versus a newbie runner, maybe a run-walk combination, and what that kinda looks like. – I think that there’s no shame in walking. So I think when you learn to do this, you should do a walk-run program. And I think that that’s a very reasonable thing to start and most people that are experienced in running really advocate for that as well. Walking is something that’s, you know, very gentle and also I think is a great transition to running and I think it’s a very reasonable thing to do. I emphasize more of a walk-run program for someone that’s new.

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  • Amy Beacom MD

    Amy Beacom, M.D.

    “Staying active has always been important to me — in and out of the water. That’s why I’ve dedicated my practice to treating running and swimming orthopedic injuries. So my patients are able to stay active too.”

    More about this expert

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