Special Edition

Welcome to our first edition of SEAtoday Wellness, sponsored by UW Medicine.

Note: UW Medicine does not endorse or support any organization (including any commercial entities) whose names appear in this newsletter or on other linked websites.

4 must-do training tips for runners

Ready to hit the ground running, Seattle? The UW Medicine Seattle Marathon may be 100+ days away, but the training starts now.

Runners during the Seattle Marathon — The Seattle Marathon is quickly approaching, and now’s the perfect time to get a head start on training.
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Photo provided by UW Medicine

To get race day-ready, we asked the experts at UW Medicine Orthopedic Health and Sports Medicine for advice on how to properly prepare for the big day.

Always warm up

Warming up before any exercise increases blood flow to your muscles and raises your body temperature, which helps improve your performance and lowers your risk of injury.

Before you start running, you can warm up by easing into it with a brisk walk or light jog to get those muscles moving — or try adding these dynamic stretches to your warm up routine.

Protect your immune system

Did you know running affects the immune system? Research has shown that moderate-intensity running can strengthen the immune system while high-intensity running can temporarily weaken it.

This doesn’t mean you should avoid long or hard runs — instead, we should run smarter with a focus on prevention. Check out these simple steps to help reduce your risk of illness.

Make recovery a priority

Active recovery can do wonders for the body and reduce soreness.

“Research shows active recovery increases blood flow to your muscles, which flushes out the cellular byproducts of exercise and can help get your muscles back to their normal physiology so you can get back out and train,” says Dr. Mark Harrast, a sports medicine physician and medical director of the UW Medicine Sports Medicine Center at Husky Stadium.

Pro tip: Try these cool down stretches after your next run or workout.

Take injuries seriously

Injuries happen. Learn the difference between sprains and strains and know to visit the doctor. If medical attention is needed, the team at UW Medicine can help treat common running injuries.

Find a sports medicine clinic near you

Asked

When did the Seattle Marathon start?

A. 1985
B. 1994
C. 2002
D. 1970

Test your knowledge

News Notes

Active

Looking for the ultimate source for race-day prep? Enter: UW Medicine’s Health Hub for Runners, featuring running tips, injury info, and more.

Eat

What you eat before training or competing can fuel (or hinder) your performance. Here are four tips for planning your pre-race meal.

Community

We love summertime trips to the farmers market. Stop by one of Seattle’s 28 farmers markets where you can find fresh food, live music, and local vendors.

The Word

Fascia: Connective tissue woven throughout the majority of your body. Did you know? Fascia has its own set of requirements for post-run recovery. Check out these five foam roller moves for self-myofascial release.

Fact or Fiction

You can increase your chance of a runner’s high by varying your workouts and exercising for longer periods of time. Find out if this is fact or fiction.

Wellness

Explore the mind-body connection by taking a yoga class. These 17 yoga studios are among many options in the Greater Seattle Area. Yoga is a great way to work on strength and balance, and it’s not a stretch to say it’s a proven way to relieve stress and stay mentally healthy. Check out five restorative yoga poses for stress relief.

Outdoors

Sun’s out and so are we, Seattle. Plan a visit to one of these 25 local parks to enjoy the sunshine this season.

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