It’s a beautiful April morning at Broad Run Park. It’s 75 degrees, there’s not a cloud in the sky, and the spring breeze is blowing ever so calmly.

While children are on the playground and the groundskeepers are cutting the grass, Anne Laun, 69, and John Laun, 72, are lacing up their sneakers.

They’re preparing to do what they’ve done four days a week for the past 20 years — go for a run.

The Launs are training for the 2023 GE Appliances Kentucky Derby Festival miniMarathon, a race they’ve run each year for the better part of their two-decades-long running careers.

The miniMarathon, and running in general, became a regular part of the Launs’ lives when their children were in school. One of their daughters ran cross-country at Assumption High School. While she competed, they walked around the track and watched.

Eventually, walking turned into running and started a new hobby.

The couple has traveled across the country, participating in events like the Detroit Free Press Half Marathon, the Pittsburgh Half Marathon, the Disney Princess Half Marathon and countless other races.

In total, the couple runs nearly 20 races and hundreds of miles per year.

“I think having a goal, and having something to strive for and being the better version of yourself,” John said about what keeps him going. “If you enjoy it, and if you like it, it’s important to be active, to get off the couch and then to come out and have fun and exercise and meet people. I tell all our friends, whenever I see them at church, I tell them, ‘do this race with us.’”

As the years have gone on, it gets harder for the Launs to prepare for and recover from long runs. The stresses of years of half-marathons caused wear and tear on their bodies.

Robin G. Curry, M.D., orthopedic sports medicine specialist with Norton Orthopedic Institute and Norton Sports Health, helps keep them logging the miles.

For years, Dr. Curry has worked with the Launs to keep them in good physical shape, allowing them to continue running for as long as they have. In 2023, that means periodic checkups, cortisone injections for Anne once every few months, and regular maintenance for minor aches and pains.

“They have very good attitudes,” Dr. Curry said. “They’re ready to put in the work. Whatever it takes for them to continue to be able to run, they want to be able to do that. If we tell them things to do, then they’re always willing and eager to do those things to continue to run.”

The care they’ve received from Dr. Curry over the years is part of the reason why the Launs are preparing to conquer another miniMarathon, proving not just to themselves, but to others, that anything is possible if you put one foot in front of the other.

“Dr. Curry is very encouraging,” Anne said. “As long as you don’t have an injury that’s going to hurt you, she will get you to try to do what you’re able to do.”

“The Norton [Sports Health] approach is a team approach to keeping you healthy and keeping you … the best version of yourself,” John said. “Norton kind of keeps us on track and encourages us to do these things.”

Dr. Curry suggests anyone looking to begin an exercise program first speak with their primary care provider. She also suggests going for a routine physical exam and finding a training plan that will increase in difficulty gradually.

The post After 20 years of running, this Louisville couple prepares for another miniMarathon appeared first on Norton Healthcare.

You may have seen us out and about at Great BalloonFest: Great Balloon Glow, The Pegasus Parade, the Kentucky Derby Festival miniMarathon and Marathon, the Kentucky Oaks Survivors Parade, the Norton Sports Health Jockey Care Clinic at Churchill Downs or celebrating elsewhere in the Derby City!

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The two women met in medical school and became fast friends, but went on to practice medicine in different settings. Yet, they’re inseparable when not in their white coats. They hang out together, vacation together and, one weekend every year, volunteer together.

For the past several years, Drs. Curry and Isaacs have worked together at the marathon’s finish line as members of the Norton Sports Health team. Norton Sports Health is the official medical provider for the miniMarathon/marathon.

“It’s just rare to get to practice medicine together in that setting and not be in an office,” Dr. Curry said. “To be outside and under a tent with cots, it’s a little different than practicing medicine like we do in the office.”

The yearly tradition started when Dr. Curry came to Norton Sports Health and persuaded her best friend to spend some time with her during Louisville’s biggest events, including the miniMarathon/marathon and Ironman races.

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After 20 years of running, this Louisville couple prepares for another miniMarathon

How to prepare for a long run

“Honestly, I just had so much fun that every year when she said please, I would say OK,” Dr. Isaacs said.

Working along the finish line allows the doctors to celebrate those who finish successfully, while providing medical attention to those who need it after the long run. Over the years, they’ve interacted with thousands of people, some of them their own patients, who stop by to say hello after crossing the finish line.

They’ve also jumped into action to help save lives. Dr. Isaacs has helped revive two people who experienced cardiac events near the finish line.

As thank-you’s for their work, the doctors have received several cards and notes from runners. Some of them still hang in Dr. Isaacs’ office in Clarksville, Indiana. One of them is from the man whose life she helped save in 2019.

The front of the card reads: “Still a party of five — because of you!”

“It is truly a volunteer opportunity. I do enjoy getting to teach some of the med students who come to work with us,” Dr. Isaacs said. “At the end of the day, it is rewarding when someone says thank you.”

The two doctors are ready for another year at the finish line, knowing they’ll have a long day ahead of them. They’ll undoubtedly see the highs and lows of the runners who pass by. They may have to spring into action yet again. What pushes them through is knowing they have each other to lean on.

“[Dr. Curry] went sports medicine, so there’s never going to be a chance for us to be in the same hallway, which is probably good, because we probably wouldn’t get much done,” Dr. Isaacs said with a laugh. “And this is the once or twice a year where we get to sit on the sidelines and talk a little bit of medicine, but more just get to kind of have fun. I get to learn a little bit from her. I think she learns a little bit from me.”

“We really look forward to it,” Dr. Curry said. “It’s a whole day. She always marks it on her calendar. For me, it’s a part of my job, but it’s not a part of hers. She doesn’t have to do that, right? She chooses to come out there to do that.”

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• Trust your training: You have been training for weeks or even months, so trust that this pivotal longest training run will feel great and come naturally.
• Expect the unexpected: Your longest training run may not go as planned, but don’t let that discourage your motivation or training efforts. Expect aches, pains, tummy troubles, unpleasant thoughts, feelings of defeat, frustration and more. That way, if none of these things happen, it will be an unexpected great day!
• Plan your nutrition and hydration properly: By now, you should have nailed down what nutrition and hydration needs worked best for you during your training runs. Stick with it for your longest run and race day. Now is not the time to try anything unusual.
• Be sure to have a well-balanced dinner the night before and a nutritious breakfast before you head out for your run.
• Hydration the day before your longest run is key, as well as before/during/after your run.
• Plan your route: Whether you need 12 or 20 miles, plan your route in advance. Running 100 laps around your neighborhood may be too daunting and cause you to quit halfway through. Try an out-and-back route, because what goes out … must come back! You also may want to plan a route with restroom and water stops for a break and refill.
• Check the weather: Not only will you want to dress accordingly for your run (hint: polyester layers!), but be sure to check the weather. If Saturday looks terrible, maybe your longest run would be better suited for Sunday. Running in rain? Learn more about running in the rain or heat and chafing tips.
• Be prepared and safe: Charge your phone/headphones/watch, check your headlamp batteries, create a playlist of your favorite songs and lay out everything you need the night before. Prepare as if it is race day. Be sure someone knows your route plan. Wear reflective gear and/or sunscreen as needed. Be aware of your surroundings during your run. Stay safe.

Good luck in the final weeks of your training, and enjoy the journey!

Stephanie Fish is sports events marketing coordinator with Norton Sports Health.

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For most of us, the warmer months are a great time to be active. Yet vigorous exercise in the heat equates to lots of sweat, irritable moods and sometimes-dangerous health issues. If you’re training for a fall run in the heat, you can take some extra precautions to make the most of your run.

Here are some ways you can stay cool while running in hot weather.

Get out the door early (or late)

Take advantage of the extra daylight and run in the early morning or evening, avoiding peak sun hours. If running during the afternoon, look for a shady trail instead of running in direct sunlight.

Stay updated

Keep updated on heat advisories and air quality alerts. Rearrange your training schedule if the day is unusually hot or humid. Check the weather early in the week and adjust your runs accordingly.

Block the sun

Wear light-colored, loose-fitting clothing to deflect the sun’s rays and allow your body to cool. A hat or visor can block the sun from directly hitting your face. In addition, wear UV-rated sunglasses to protect your eyes, and always use water- and sweat-proof sunscreen to prevent sunburn.

Stay hydrated

Drink 8 to 10 ounces of water 15 minutes before your run and then every 15 minutes during your run. A hydration pack or fuel belt allows you to carry water on the go. If possible, plan your route around water fountains or stores where you can refill your water mid-run. You’re also losing electrolytes when you sweat, so in addition to replenishing water, replenish electrolytes with a sports drink.

Walk to run

Add in walking breaks to keep your core temperature in check, allowing you to run with better quality and reduce the chance of developing heat stress. When the weather cools, you can increase the run-to-walk ratio until you are running continuously.

The heat can actually help.

Stay Informed

Join the GE Appliances Kentucky Derby Festival miniMarathon and Marathon training group — connect with other participants and get support from the Norton Sports Health training team.

When done properly, training in the heat actually strengthens your cardiovascular system. In the fall, after a hot summer season, you may find you can run faster and with less effort.

Be aware

Listen to your body and know the signs and symptoms of heat-related illnesses. Your body cools itself by sweating, but as the heat and humidity increase, your core temperature rises faster than your body can cool. That’s when you’re at risk for heat-related illness. Signs of heat cramps are muscle spasms and pain. Signs of heat exhaustion are heavy sweating, rapid breathing, weak pulse, headache and nausea. Signs of heatstroke are rapid pulse, headache, dizziness, disorientation, nausea and vomiting.

The post 7 ways to run through the heat appeared first on Norton Healthcare.

The keys to running a successful marathon or miniMarathon are planning and pacing. The Norton Sports Health training program builds on mileage throughout the weeks leading up to the race. You’ll have a planned schedule and learn pacing so you don’t burn out before the big race.

If you have a desire to run (or walk) the half-marathon (mini) or full marathon, you don’t have to be competitive. You just have to want to try it.

With the Norton Sports Health training plan, we’ll help you set simple goals. You’ll walk. Or run a mile, then two, then three. You’ll get up a hill. And you’ll go on from there.

The training program is for everyone — from those who don’t regularly exercise to those who have completed races in the past. It is for walkers, runners and those who may be both. Twice-weekly group runs/walks include hill training, distance runs/walks and track training to help with pacing. Participants also receive a training manual that outlines tips and tricks from nutrition to how to have fun while training.

If you can decide to put in the time and commit to training, we have the resources to help you cross the finish line, including special offerings of group fitness classes for kids and adults, yoga, an on-site dietitian and more at the Norton Sports Health Performance & Wellness Center. Contact us at NSHPWC@nortonhealthcare.org or (502) 409-8888 to sign up today for runner-specific classes for Derby Festival miniMarathon/Marathon trainees.

Register today to train for the GE Appliances Kentucky Derby Festival miniMarathon and Marathon!

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It’s important to acknowledge that many of us have been unable to stay active during the COVID-19 pandemic for a multitude of reasons. If you’re a seasoned runner who hasn’t been able to keep up with your runs, it’s OK. Starting slow is going to help you get back to where you want to be.

Commit to yourself and choose a race

It may seem counterintuitive to sign up for the race before you’ve trained for it. However, selecting an event, paying the entry fee and putting it on your calendar gives you a goal. It’s important to give yourself enough time to train for the distance you want to run. If you’re a beginner or returning to running, you can run any race as long as you have an adequate training time.

Whether you’re getting back out there or just getting started, you may want to start with a 5K. At just 3.1 miles, it can be less intimidating than a longer race. That’s not to say you can’t start with a big goal like a half-marathon or marathon — you just may want to consider shorter-distance races to build up to your ultimate race goal.

Getting back into running may mean getting new gear

A good pair of running shoes is key to staying injury-free. If you haven’t laced up your running shoes in a while, check to see if your shoes still feel comfortable. Our feet can change with time, so jog around your house in them. If they’re not comfortable, consider buying a new pair.

In addition to shoes, socks are essential to comfort while running. Breathable, snug socks can help prevent bacteria from building up in your shoes. Make sure your socks fit properly — bunched-up socks can cause blisters and other issues that sideline runners.

Get your form right

Knowing how you run can help you stay aware and avoid injury. Some people naturally heel-strike, and others lead with their toes. Neither form is better than the other. Knowing your stride and making modifications as needed can help you prevent injuries.

Choose a training plan

There are many running apps and training plans available online. Some are elaborate, while some are simple and others are in between. Choose a training plan that honors where you are in your running journey and one that can keep you motivated. If you’re getting back into running, increasing your mileage or pace too fast may cause an overuse injury. If you’re a seasoned runner, there’s nothing wrong with choosing a plan that eases you into longer runs, as most training plans do.

Norton Sports Health offers a free Kentucky Derby Festival mini & Marathon training program. The 15-week program features organized group runs, training tips and preparation. The Norton Sports Health training program gives you tools to help you meet your personal goals:

• Practice running hills in Iroquois and Cherokee parks to increase endurance and help you adapt to different environments.
• “Track training” days can help runners build endurance and speed, and learn to focus on pacing and stride.
• Turn-by-turn directions: If you can’t make a group run or your pace is different from the pack, the program gives you turn-by-turn directions for organized runs so you can run with confidence by yourself or with the group.

Listen to your body

Don’t be afraid to adapt your training plan to what your body is telling you — avoid the temptation to push yourself too far as you’re getting back into running. Adapting can help you continue with your running schedule and avoid injury. If something is causing you to shift the mechanics of your stride, you may need to see a doctor.

Reviewed by Stephanie Fish, training program coordinator, Norton Sports Health.[templatera id=”798563″]

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The first step in buying a new pair of running shoes is having an experienced person measure your foot. You’re unlikely to find that person in a department store or box store. You’ll need to go to a store that specializes in fitness shoes. The consultant will use a Brannock device — a metal plate with a slider— to assist you in determining your shoe size, width and arch type. As you get older, your feet get wider, so it’s important to get measured each time you purchase shoes. Shoe shopping at the end the day is a good idea, too.

“Go at the time of day when your feet are the biggest,” said Philip O. Dripchak, M.D., orthopedic specialist with Norton Orthopedic Specialists – Foot & Ankle. “Try not to go shoe shopping in the morning, because your shoes will not fit your feet the same as they would after a full day of being active.”

Find the right fit for your foot

You may have a high arch or flat foot, and it’s critical that you find a shoe that will complement your foot’s shape. This will determine whether you need control, support or guidance.

Control provides the ultimate stability for overpronators, people whose feet roll inward when walking. Support allows balance with added stability for moderate overpronators or underpronators. Guidance provides minimal support for those with normal pronation. You may also have a neutral foot type, for which support might not be essential but superior cushioning is. Once you determine your foot type, you can narrow down your choice of brand, model or style that will be best for you.

Your shoe consultant also should know where you do your fitness activities. Will you be walking or running on a track, road, trail or treadmill? Are you working out in your home or at a gym? Answering these questions helps determine how much pressure or impact you will be putting on the exterior wear of the shoe.

Not all brands are the same, despite their similarities.

“Stick with brands you’ve had success with in the past,” Dr. Dripchak said. “Each brand is made differently and may not necessarily fit your foot the same.”

Most brands offer shoes for specific physical activities, such as trail, competition, track running, walking or cross-training. Each model has its own technology and special features to optimize pressure distribution from the heel to the forefoot, as well as adaptive cushioning and responsiveness to allow a smooth heel-to-toe transition when running or walking.

Sound like a lot to consider? It’s worth it in the long run. Proper fit is imperative for avoiding discomfort from wearing the wrong shoe.

“It’s important to wear properly fitting fitness shoes, because otherwise you could experience pain, blisters, wounds and fatigue,” Dr. Dripchak said. “When your feet bother you, everything seems to bother you.”

If you wear the wrong shoes, you may not notice at first, but eventually your body will let you know through aches and pains in the legs and sometimes the back.

“It is a domino of events. You may notice your feet hurt immediately, but otherwise you may feel no immediate pain until it becomes worse,” Dr. Dripchak said.

Making the decision to start a running or walking regimen is a big commitment, and if you are a beginner it can be intimidating. But with a good pair of running shoes you’re on the right path to a healthy lifestyle.

Know when to replace your shoes

Running requires minimal gear to get started, which often attracts many new runners. However, a good pair of running shoes is important to keeping you injury-free.

Don’t wait for a hole in the sole to toss your old shoes out. Monitor your shoes throughout your training season with shoe checks as frequently as once a week.

What do you look for in a shoe check?

• Wear and tear: Monitor your shoes for general wear and tear, including exposed seams, worn rubber and more.
• Stiffness of forefront: Hold the heel and tip of your shoe in each hand and fold inward. If there is some resistance when folded up, your shoes are still OK to run in. If they fold up like a dinner napkin, it’s time to replace them.
• Aches and pains: If you start getting aches and pains in your joints or shins, you need to replace your shoes.

Most experts recommend replacing shoes every 300 to 450 miles. Use this chart to gauge when you need a new pair of shoes.

The post Could you walk or run 3 miles in your shoes? appeared first on Norton Healthcare.

If you feel you can really push it, do it. If you need a break, take it. If you’re not sure you can meet your training plan’s recommended distance on the training guide, start off with a brisk walk and ease into your run.

Overtraining can increase injury. By overusing the same muscles and putting constant pressure on your knees and ankles, you are increasing your chance of shin splints and muscle soreness. Be smart and listen to your body. After all, you won’t meet your goal if you are sidelined by an injury.

Feeling more than a little soreness? Don’t let an injury stop you from reaching your goal. If you are a new runner or training for a long distance race for the first time, you are a higher risk of injury.

Signs of a running injury:

• Pain or discomfort while running
• Pain at rest
• Pain that keeps you awake at night
• Limping
• Shortness of breath after little exertion (exercise asthma)
• Stiffness
• Headaches during or after running
• Dizziness or lightheaded feeling any time

Your training guide provides a list of common running injuries and treatment options if you are experiencing any of the signs of injury listed above.

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