Running Races in Indianapolis

No matter your ultimate running goals—some people want to run marathons, others are simply looking to burn more calories—something you may want to consider with a running program is participating in 5k races. (Don’t let the term “race” scare you off – it is perfectly acceptable to run these races solely for enjoyment.)

These races are great because A) there are so many of them during the year, B) 5k (3.1 miles) is a good distance for beginners and pros alike, and C) they often use proceeds to benefit worthy causes.

Some runners in Indianapolis want to push themselves a bit harder. These dedicated individuals run 10k races and both half and full marathons.

In the event you are an aspiring runner—or you already run and are trying to plan which races you want to participate in this year—here are some local ones to consider:

  • 03/17/2018        28th Annual Shamrock Run & Walk
  • 03/24/2018        49th Sam Costa Half Marathon and 13th Sam Costa Quarter Marathon
  • 03/31/2018        Easter Egg 5k & Adult Egg Hunt
  • 04/07/2018        Notre Dame Holy Half Marathon
  • 04/21/2018        Earth Day Indiana Recycle Run 5K & 1 Mile Walk
  • 04/28/2018        Susan G Komen Race for the Cure
  • 05/05/2018        OneAmerica 500 Festival Mini-Marathon
  • 06/02/2018        Summer Night Trail Run
  • 06/16/2018        Purple Stride 5k
  • 07/04/2018        8th Annual Four for the Fourth
  • 07/04/2018        CarmelFest Freedom Run
  • 07/14/2018        Christmas in July Half Marathon & 5k
  • 08/04/2018        You Can Call Me Al 5K
  • 08/18/2018        DINO Trail Run – Southwestway Park
  • 09/08/2018        Talk Walk Run
  • 10/06/2018        Indy Half Marathon at Fort Ben (Note: we could open the front and back doors and then it would just be a quick job through the office!)
  • 11/03/2018        CNO Financial Indianapolis Monumental Marathon, Half Marathon, 5k and Kids Fun Run
  • 12/01/2018        10th Annual St. Nikolaus 5K / 5 Mile Run/Walk
  • 12/24/2018        Rudolph Run

For a complete list of local (and some not-so-local) races, check out the Indy Runners Race Calendar.

If you are thinking about participating in any of our local 5k (or longer) races, it’s important to take the appropriate precautions to reduce your risk of injury:

Consult with medical professionals. Been a while since you were last physically active on a regular basis? Started your running program and now you have foot or ankle pain? Come see your go-to foot doc—and also your primary care provider—to make sure you’re in condition to start training!

We can assess your lower limbs and overall health before you start training. We will identify potential risks and determine preventative measures – like perhaps a pair of custom orthotics to reduce your risk of various foot and ankle problems.

Ease into it. If you are new to running, you may need to start with a walk/jog (or run) mix before you’re ready to jump into a full-fledged running program. Doing so enables your body to adjust to the additional stress you are going to be placing on it. Here’s a plan you may wish to follow:

  • In the first week, walk for four minutes and then jog for one (and repeat the pattern for however long you are planning).
  • In the second week, change the times to three minutes of walking and two minutes of jogging.
  • In the third week, walk two minutes for every three minutes of jogging.
  • In the fourth week, walk one minute for every four minutes of jogging.
  • In the fifth week, jog the entire time. Then, start to increase your speed a little (no more than 10%) every week thereafter.

Make sure you’re wearing proper running shoes. It is difficult to overstate the importance of this, but when you are logging lots of miles, you absolutely need proper footwear to prevent overuse injuries like stress fractures, Achilles tendinitis, and plantar fasciitis.

Don’t just order your footwear online! Actually go to a physical, “brick and mortar” store. Why? You can then make sure you buy shoes that fit like they are supposed to!

Additionally, going to a store like Blue Mile or Athletic Annex that caters to runners will let you to ask questions to a professional who knows about which shoes are best for which types of pronation patterns.

As we’ve mentioned before in our blog, don’t fall for the latest bells and whistles when it comes to running shoes. Remember, the most important feature of running shoes—one that is rarely promoted—is the heel counter. These plastic inserts are found in the back of the shoe and serve to reinforce the heel cup.

You won’t be able to actually see the heel counter, since it’s covered by material, but this feature locks the foot into proper position within the shoe – which reduces overpronation by controlling foot motion.

Finally, keep in mind that running shoes are an investment in your health. You will likely have to pay more than $100 for a decent pair, but the cost is worth it.

Although these techniques might lie somewhere between less-than-pleasant and outright painful, there are definite benefits to these kinds of massages. In the Graston technique, connective tissues and muscle fibers are stretched, while at the same time scar tissue can be broken down. Rolfing technique focuses on improved function of the body and long-term alignment by manipulating soft tissues.

So, they might not feel good, but they can do good.

To give an effective massage, start with low pressure and gradually build it up. Once at an appropriate level—not too hard, but not too gentle either—hold for about 30-50 seconds.

The amount of pressure applied during a massage session will depend on factors like how damaged or fatigued muscles are and tolerance of the person receiving the massage. (A good masseuse needs to be able to read the person to make sure an appropriate amount of pressure is being used!)

If you find a trigger point—and these can include specific, isolated muscles (indicated by a knot)—have the person receiving the massage take a deep breath while the area is being worked. Once you are done, they will let out a big sigh of relief.

You may wish to use a lubricant while performing a massage, and a great option to consider is almond oil. Of course, there are any scented and unscented types of oils that can also work quite well.

Regarding locations that can receive the most amount of relief, you may find the plantar fascia, abductor halluces, foot arch, and the small muscles at the base of the toes (between the metatarsals) will receive the greatest benefit.

Another area you might want to target is where the first metatarsal bone meets the midfoot bones. (There is a deep, bony lump at this point.)

The plantar fascia running along the underside of the foot attaches to many tiny muscles, which is why it feels so good to have this particular tissues massaged – something to keep in mind when giving your valentine his or her foot massage!

Keeping the spirit of Valentine’s Day in mind, show your feet some love this year by making sure you come see us as soon as problems develop. Remember, almost all medical conditions—including injuries and ailments in your lower limbs—are most easily resolved at their earliest stages. If you’re suffering from foot or ankle pain, we can help- so give us a call at (317) 545-0505.

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9505 E. 59th St., Suite A
Indianapolis, IN 46216

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