How many people have wished for super powers to help people? You only have to look at some of the popular movies from the last several years to see how much we love our costumed crusaders: Christopher Nolan’s Dark Knight trilogy, the Avengers, and the recent addition to the Superman saga, Man of Steel. Well, if you’re a runner and have ever wanted to join the ranks of the heroes, now you can! On Saturday, November 23rd, 2013, Las Vegas is hosting a Super Hero Dash. All proceeds from this fantastic 5k will benefit the City Impact Center and Convoy of Hope, which offer assistance to thousands of children every year.

If you plan on donning a mask and taking part, don’t forget to do proper stretches to avoid injuries. Most runners do some sort of static leg stretches to loosen their leg muscles, but those might not be the most beneficial. Increasingly, research demonstrates that dynamic stretches to get the body moving and the muscles firing are better for a good, injury-free run than forcing your legs to relax and then trying to work hard. This doesn’t mean that traditional stretches aren’t helpful—they simply belong at the end of your run as a part of the cool-down.

You can do some easy dynamic stretches to warm up. March forward with straight legs, taking big steps and swinging your leg out straight to about waist height every time. Jog bringing your knees as high as you can for about a minute. Then switch so that you keep your knees low but kick your feet, almost like you’re trying to kick yourself in the behind. Another exercise, reverse lunges, is just what it sounds like: lunges backward instead of forward.

If you’re racing to help kids in the Super Hero Dash, you certainly don’t want to be sidelined by an avoidable injury. Firing up the muscles in your feet and legs before you run with good dynamic stretches can help condition your body for a race, so you’re less likely to have problems. If you do develop pain in your feet or ankles while running, however, don’t ignore it and risk it becoming a much bigger problem. Contact the experts at Absolute Foot Care Specialists in Las Vegas for an appointment or more information by visiting the contact page online or by calling (702)- 839- 2010.

photo credit: JD Hancock via photopin cc

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