Tips for preparing and recovering from Gate River Run

JACKSONVILLE, Fla. – Proper form, strength training, and wearing the proper shoes can help prevent running injuries. But the number one thing you can is use is common sense. 


"If you feel some discomfort during the race don't be afraid to pull up and go over to the side and stretch out just a little bit," said Matt Serlo who is the owner of Five Star Physical Therapy. "You have to listen to your body and don't try to push through any discomfort." 


Whether you're a veteran runner or this is your very first race. The key to having a a good run happens long before you reach the start line. 


"We know based on studies that if you don't get an adequate amount of sleep you're going to be slower on race day and you increase your risk of injury," said Dr. Stephan Esser of Southeast Orthopedic Specialists." So sleep is a very important thing that's often overlooked."


And once you cross the finish it's not time to kick up your feet and relax. 


"Recovery, recovery, recovery matters,"said Esser. "Not only for injury prevention but to also get you ready for your next event. All to often people run across the finish line and the they're done when they're really not. That's the the time to get back to good hydration. You should be drinking adequate amounts over the next several hours as well as relaxing the calories you may have used."


And if you're still not feeling like yourself a day or two after the race. The next best thing you can do is to treat yourself to a deep tissue massage.