The #Cap10k is for families too!

If you’re bringing the kids along for a 10k, don’t forget to remind them about good warm ups, says Baylor, Scott & White Health physical therapist Kelly Torres. Her reminders:

Warm-Up: To prevent injury and to allow for a more enjoyable run, give your muscles a few minutes of activity prior to the start of the race. You can do things like an easy jog, brisk walk and/or some stretches. This will help to keep your muscles warm and give your more power.

Cool-Down: Make sure to keep moving once you are done with your run. Again, you can follow your run with an easy jog, brisk walk, and definitely some stretching. This will help to prevent increased muscle soreness and help your body recover.

Rest: It is important to get a good night’s sleep before race day. This will allow your body to be fully charged and ready to go bright and early! 8-9 hours is ideal!

Nutrition: Fuel your body with good food prior to the race, and always. This will help to give you more energy and perform at your best level. Some good foods to eat prior to race day include fruits and veggies, protein (for power!) such as chicken, fish, eggs or beans, and carbohydrates such as whole grain bread, brown rice or wheat pasta.

Hydrate: Drink plenty of water before, during and after race day. This will help you to feel energized and prevent dehydration. Sports drinks often have lots of sugar, so replace these drinks with water for a better run, body and life.

Have Fun: Smile and enjoy race day! You have worked hard and trained hard, so make sure to reflect on your accomplishments and be proud!

Kelly Torres
Physical Therapist
Baylor, Scott & White Health – Austin/Round Rock