While race season will look a little different this year (thanks, COVID), you don’t have to put off training just because you’re stuck at home – in fact, training for a marathon is quarantine-friendly: all you need is yourself, some good shoes, a bangin’ playlist and a street or path and you’re good to go – no gym cleanliness standards to stress about.
Dr. Amanda Warner, a podiatrist at Lexington Medical Center, explains how to prevent common running injuries while you train for virtual races this fall | Photo provided
If you’re not an avid runner, though, these marathons, 5Ks and dare we say 10Ks can seem intimidating. But you can get from your couch to a 5K in a couple of weeks – we promise.
Here are a few training tips and ways to prevent injury while you train up during quarantine from Dr. Amanda Warner, a physician with Lexington Podiatry, a Lexington Medical Center physician practice in Northeast Columbia and Lexington (read: she treats many patients who have hurt their feet running).
• Get the right shoes. 👟 The right gear will prevent you from getting sprains and strains that could set back your training. Dr. Warner suggests adding inserts for your shoes based on the look of your foot and how you step. And remember that shoes expire after three seasons of active use. • Stretch before + after each training session. 🤸♂️ Dr. Warner suggests stretching, which can relieve stress on ligaments and tendons from running, and, in turn, prevent plantar fasciitis, which is pain in the heel or arch of your foot that feels like a bruise or ache (orlike you’re constantly stepping on a rock). Ice and anti-inflammatories can also help treat this condition. • Watch out for – anddon’t ignore – shin splints. 👟 These occur after repetitive stress on the shin bone and the connective tissues that attach muscles to bone. New runners or people who are adding more running to their workouts commonly experience this injury. Dr. Warner suggests adjusting your activity and taping or padding the area to promote healing. • Stay active + on your feet to optimize long-term health. 🚶 Early intervention will help prevent chronic injuries and trips to the operating room for surgery. Dr. Warner says that the sooner a condition is diagnosed and treated, the happier the runner will be.
Now that you have some pro-tips in your back pocket, click the button below for 10 Midlands races to have on your radar this fall – from virtual 5Ks you can do in your own neighborhood to holiday trots.Ⓟ
Cause ○ On Saturday, Oct. 10, the 2020 Mayor’s Walk Against Domestic Violencewill be held virtually.The event is free, but registration is required(and the first 500 to register will be able to pick up a registration packet, gift and yard sign). Those who are interested can register here. (Metro Columbia CEO)
Politics ○Three televised debatesare scheduled between Senator Lindsey Graham and Jaime Harrison. The debates will take place Oct. 3, 12 and 21 at 7 p.m., two of which (Oct. 3 and 21) will air in Columbia. (The State)
Announced ○ The fifth annual edition of Columbia Business Monthly’s Best and Brightest 35 and Under is now out. Check out the award winners here. Congratulations, y’all. 👏
Ranking ○No. 1. UofSC’s ranking for best first-year experience (of public institutions) + international business program by U.S. News and World Report for the second and twenty second year in a row, respectively. The school’s undergraduate business program, undergraduate engineering program + computer science program also received rankings.
TryThis ○Looking for a family-friendly adventure in town?Puzzling Adventures has created a challenging scavenger hunt around the State House grounds. The hunt can be purchased online(for $50) and done at any time, without reservations. (Cola Daily)
Biz ○ Check out the latest progress onNephron Pharmaceuticals’ expansion,poised to create380 new jobs in Lexington County+expected to be finalized by early 2021. Ⓟ
ComingSoon ○ Florida-based fried chicken chain Huey Magoo’sis planningeight South Carolina locations, including Columbia. Potential locations are currently being scouted + have not been decided yet. (The State)
TheBuy ○ Looking for a natural deodorant that actually works? Myro is plant-powered deodorant designed to keep you fresh all day with no toxic ingredients. Plus, its eco-friendly, refillable packaging uses 50% less plastic than other brands. Subscribewith promo code 6AM to try a full-sized Myro deodorant for free (+$5 shipping and handling). Ⓟ
FeaturedDeal ○ Hosting a virtual event? Now through 9/30 we’re offering 25% off all event listings. Submit your event here and guarantee that it’s included in our daily newsletter and website. Use promo code 25VIRTUAL at check out. Ⓟ
Disclaimer: It is up to readers’ discretion to determine whether they feel comfortable participating in any mentioned events based on COVID-19 protocols and precautions. If you have questions, please contact the event’s organizers directly.
Gamecock Men’s Soccerannounced their full fall 2020 schedule yesterday. The team will play five games, four of which will be played at home at Stone Stadium. Approximately 675 tickets will be available each game + the majority will be given to players’ families.
The later addition of a sixth game is possible + more games will be played in the spring.
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○ Richland Countywill distribute free face masks on Fri., Sept. 18 from 10-11:30 a.m. at 3603 Broad River Rd. in an effort to prevent the spread of COVID-19. Masks will be available on a first-come, first-serve basis and given away in packs of two.(CRBR)
○ DHEC is implementing new updates from the CDC for tracking + reporting cases of the coronavirus. The three most notable changes are that a positive antibody test is not classified as a probable case, a positive antigen test is classified as probable case, and a new “suspect case” category was created for positive antibody or antigen tests from autopsy specimens not previously identified as a case.
○ Do you need to get tested for COVID-19? Visit the DHEC website for information on one of the 300+ testing events across the state happening daily. More information on the locations and times can be found here. (ABC Columbia)
Click the button below for local resources regarding the coronavirus.