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Dr. Brandon Macy
Podiatrist - Clark, NJ
1114 Raritan Road
Clark, NJ 07066

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Posts for category: Running

By Clark Podiatry Center
March 28, 2018
Category: Running

If you’re an experienced runner or jog on a daily basis, you know that the worst situation is when you’ve got chronic foot pain or an ankle injury. Not only do you feel pain, you might also have to stop your running routine completely to allow for healing.

So to help you prevent this scenario from happening, we’ve got some tips about foot care for all of you who get that daily “runner’s high”:

  • Always warm up. Start slow to be sure that the soft tissues in your body are not feeling tight. The more time you allow yourself to get warm, the less likely the chance that you’ll strain tendons, ligaments, and muscles that weren’t ready to go.
  • Stretch. Some people like to do this step before a run, as part of warming up; others like to do it after the running session as part of a cool down. Whichever camp you’re in, remember to stretch your muscles to give them a chance to rebuild and stay loose before/after a tough or long running session.
  • Strength train. It may not feel necessary, but building muscles to be strong and resilient can help prevent problems like joint pain and overuse injuries, like plantar fasciitis.
  • Training. Be sure to practice, especially if you’re planning on participating in a running event, like a marathon. Training beforehand lessens the chances that you will encounter problems in your feet and ankles during a long-distance run. Increase your time and speed slowly over time, to prevent sudden soft tissue problems like Achilles tendonitis.
  • Proper foot hygiene. One of the most important tips for runners (and everyone else) is to make sure to wash the feet each day with soap and warm water. This will help reduce risks of a bacterial, viral, or fungal infection, which in turn, can also cause foot and shoe odor.
  • Choose the right shoes. If you’re not sure if your shoes are right for you, turn to an experienced runner to ask for advice. You’ll want maximum cushioning in the soles to reduce the impact on your bones and joints, as well as a snug fit and good arch and heel support. Depending on how often you run, sneakers may need to be replaced as often as every 3 months! Also, always wear socks!
  • Add orthotics if needed. Not all feet are created equal, so shoes won’t fit each person the same way. For those with any chronic issues, you can use over-the-counter orthotic inserts or get some custom made by our podiatrist.
  • Rest if injured. Finally, it’s most important to give yourself time to rest – especially if you are injured. Going back to running too quickly can cause a stress fracture to get worse.

Follow these tips to prevent common injuries or muscle strains, including: blisters, corns, calluses, Athlete's Foot, Achilles tendonitis, plantar fasciitis, shin splints, stress fractures, metatarsalgia, and Morton’s neuroma. If you have an injury from running, don’t hesitate to call us to find relief! Make an appointment to see our board-certified podiatrist, Brandon Macy, DPM at Clark Podiatry Center. He can assess your feet and the best treatment options to get you back to pounding the pavement. Come see him at our Clark, NJ office, which serves the surrounding Union County areas.

By Brandon Macy, D.P.M.
October 23, 2013
Category: Running

Last Saturday was the weekend of the Runners World Half Marathon Festival weekend in Bethlehem, PA. Kids runs on Friday and a Half Marathon on SUnday sandwiched a day for 5K and 10K races--and a 1 mile dog run, sponsored by Eukanuba.

A beautiful, brisk October morning it was, with a rising sun in the east and a setting full moon in the west. The area of the Steel Stacks, the site of the former Bethelhem Steel company was all set up for approximately 1700 runners for the 5K. With several months of training and one other 5K under my belt, I was ready to run with my daughter, Brianne.

 Running through the streets of Bethlehem, crossing the Lehigh River and skirting the campus of Moravian College, it was a treat to run thre course with my daughter.  We managed to finish together in a very respectable 33:50.  I say respectable because Brianne had returned from visiting her lifelong friend Amanda in Malaysia less than 36 hours earlier and it was a wonder she knew what day and time zone she was in.  For me, it was a culmination of 5 months of training for the day.  When I started, I couldn't run  more than about 6 minutes on a traeadmill @ 12:00 miles.   Gradually increasing the distance and pace allowed me to stay injury-free and while I likely could have pushed harder in the training, I'll leave the faster paces for future races

 

A few hours later, it was time for the dog run. My dog Moose, a Havanese, has been in training himself for the big day. Endless 25 yard sprint intervals to chase a tennis ball with 25 yard recovery jogs to return the ball to me, mixed in with his daily 1/4 and 2/3 mile walks.  There were approsimately 100 dogs there of all shapes and sizes.  Young pups and old dogs, Chihuahuas and dogs which could be saddled.  A football family with a pair of "wide retrievers" and a "rufferee".  All were well behaved and the race itself was a hoot.

  We started out at the finish line for the human races, running the course backwards, in a manner of speaking, 1/4 mile out and back, then a second loop.  There were some experienced dogs and owners, one who apparently finished the entire mile in no more than 7 minutes.

They say that dogs and their owners tend to look alike.  Well, they apparently run alike too as we were devoted back-of-the-packers.  We enthusiastically trotted on our way out, made the first turn at the 1/4 mile mark and then Moose felt the call of nature, as dogs often do.  Humans line up at the portapotties before racing, not so for dogs.  Fortunately, I carried bags with me and even more fortunately, there was a nearby trash can.

Returning to the start/finish area to complete the first lap, we were greeted by cheering and laughing throngs behind the barriers.  Of course we were still at an easy pace with no evidence that the 25 yard sprint training would be utilized.

Then we made the 2nd turn just before the finish line.  The best I can figure, Moose, who we sometimes refer to as "The Most Interesting Dog in the World" may be able to read signs, including the one that said "FINISH".  20 yards after the turn, he must have thought the race was over between the cheering crowds and the clearly marked "Finish Line".  He sat down. The look on his face in the photo says "Can't you read? The sign says  'FINISH' and I'm finished!"  

It took a little bit of coaxing, but I convinced him that we needed to complete one more lap. He reluctantly agreed and we ran the rest of the way without incident. We then enjoyed a brief talk by the Senior Nutritionist for P&G Pet Care.  Moose slept very well on the ride home.

Training tips:

1. Increase your mileage and pace gradually to prevent injury.

2. Proper warmups, especially on chilly days.  We saw one runner pull up lame (human, not dog) with an apparent calf/achilles tendon injury less than a mile into the race.

3. Running, walking, or a combination thereof: Go try a race some time if you haven't.  It's a lot of fun, a bit of a test of your training, and you get free food and drink after you run. [Note to RW: the post race snacks were good, but nowhere near the quality and variety of those provided at the Paul Jackson Fund 5K in Clark, NJ last month].  A big race like this, we received finisher's medals.  Moose received some swag from the folks at Eukanuba.

4. Get out and exercise with your dog.  I always tell people that if you have a fat dog, it means that you aren't getting enough exercise.  It's good for both of you.

 

 

By Brandon Macy, D.P.M.
October 13, 2013
Category: Running

It seems like a long time since I was recruited to run in the Runner's World Half Marathon weekend--or at least the 5K---ummm, bring my dog Moose to the event to participate in the 1 mile dog run.  You see, my middle daughter, Brianne, work for a media company thathandles the account for the dog run sponsor, Eukanuba dog food.

Well, we're supporting her cause.Moose has been in training, playing fetch in our back yard, along with his daily walks.  We've also been connected with a new IPhone app: WalkJogRun. This is an app which can keep track of your workouts, your distances, pace, etc.; can find or map a trail (including dog trails). You can document your workout types: walking, running on treadmills, dog walks, dog runs, speed work.

 I did a track workout yesterday (without Moose) and it tracked my lap times/pace, with a pleasant voice popping up on me Iphone to tell me how things were going after the completion of each lap.  Actually, that feasture was imperfect, as  there must have been a GPS signal weak spot at one corner.  The visual map seemed to cut off the football field inside the track and the voice frequently popped up 10-15 years farther than the end of the lap.  Technology and satellites aren't foolproof yet.  Fortunately, I completed 4 miles, with the last half being a mixture of walking and  90% all out effort on the running.  For me, 1-2 more workouts before the Saturday 5K.  My legs definitely need a rest the day after a hard workout.   Moose is younger and doesn't need the rest.  In fact, he's woofing at me to head out to the backyard to toos that tennis ball again.  

How about that for a lesson?  Running/working out as fun and play. 

 

By Brandon Macy, D.P.M.
September 22, 2013
Category: Running

What a fun day!  Arrived early to set up our sponsor's table with my wife, Mary, and my assistant, Audrey.  

The organizers couldn't have been nicer.  Met a few of the other sponsors.  A number of people stopped by our table to pick up information and ask questions. One of my favorites was an older gentleman who came in from Staten Island.  He spoke of a heel injury suffered in 1951. In school, their track shoes were converted baseball spikes.  But her still runs, slowly, but he runs.

 

As for me and the actual race--well, I finished.  This race was on a "retired" golf course and in the first 1.5 miles there were two uphill par-4 holes, the second of which I don't know if I could have reached in 2 shots when the course was open.  Those took a lot out of my legs [note to self: a bit more specialized training on hills].  As a result, I walked more than I thought I would have to, but the good news was that I was actually keeping up a good pace--for me--in spite of it all.  My training took me at about an 11:30 pace and that's what I accoplished, even with all the walking mixed in.  35:40 for the 5K, not bad for the first effort in 9-10 years.  I finished faster than at least 30 people and was 14th in my age group.  Should I mention there were about 200 runners overall?  

That's OK, it was all about putting one foot in front of the other and finishing.  It was all about the fresh air, exercise and the fun of the experience.  And the food.  Good food, drink, and snack provided by the other sponsors.  And the day was made even more complete later on when we made the trek to Piscataway, NJ to see Rutgers' come-from-behind victory over Arkansas!

 

The little kids fun run at the end was adorable.  Plenty of people brought dogs to the park--not to run, but to help cheer on their owners.  Next year, I'll for sure bring my dog Moose.  He'll be happy to greet the masses as he's sure everybody he meets has come out to see him.  He'll even be an experienced runner.  Next month, after my next 5K in Bethelehem PA, we'll run together in a 1 mile dog run.

By Brandon Macy D.P.M.
September 19, 2013
Category: Running

Saturday, I'm running in my first 5K race in many years, the Paul Jackson 5K in Clark.  There will be a Clark Podiatry Center sponsor's table set up for runners, walkers and their entourage to stop by to say hello, pick up a little educational information and ask me any questions you might have.  I'll be there before the race and, depending on how long it takes me to finish, after the race.

 

It has been a long road back to racing this year.  I started up with running in May, barely being able to run 6 minutes at a time before various aches and pains set in.  I'd mix in walking and running to the point where I can complete those 3.1 miles (I'm fairly sure I can, at least).  How fast and how much walking will be mixed in remains to be seen, especially if it is windy or if there are too many of those "mountains" to climb in the park formely known as the Oak Ridge Golf Course.  Playing golf there was far easier save for the all-too-frequent errant shot.

 

I had a patient come in earlier in the week, a marathon veteran who is dialing things down to 10K and half marathons and she said that for her, and I suppose for many of the longer distance runners, running 5Ks is for when you want to support a charity.  It's a nice warm up run. For the rest of us beginners and novices, we can barely finish the 5K, but for them, the first 3 miles of a workout are the hard part and this patient CLAIMS that in miles 4, 5 and beyond it actually gets easier.  She may well be right, but I'll believe it when I see it.

There's hope, though.  Last time I ran over in Tamques Park in Westfield, at the end of 3 laps (2.4 miles) my legs were very tired.  Thereafter, alternating 1/10 mil walking with 1/10 mile running hard--the mileposts are marked--resulted in each successive "sprint" being faster and easier than the last.  That could be my way of busting through the barrier.  We'll see.  

 

Anyway, I hope to see as many of you as possible on Saturday Sept. 21 at Oak Ridge Park. Stop by and say hello and after the race I'll get back to the booth as fast as my tired old legs will take me.

 



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Podiatrist - Clark, Dr. Brandon Macy, 1114 Raritan Road, Clark NJ, 07066 732-382-3470