Dr. Rory Johnson, primary care physician at Door County Medical Center’s Fish Creek Clinic, is an avid runner and enjoys taking part in the Door County Half Marathon. He also advises his patients on safe and effective training. Dr. Johnson can often be found on the sidelines at high school sporting events, supporting DCMC athletic trainers and physical therapists in keeping student athletes safe and in good health.

Here are a few spring training tips from Dr. Johnson:

• Take it slow. After the more sedentary winter season, increase your running distance gradually. “During the week, I stick with three to four mile runs, then on the weekends, gradually add an extra mile until I reach 10-12 miles,” he says.
• Rest and recover. One or two days a week, take a break from running. Instead, go for a short walk to keep the blood flowing, do yoga or try a light weight-lifting routine.
• Fluids, fluids, fluids. After running more than 30 minutes, have a recovery drink to replace electrolytes and a protein-packed snack to aid in muscle recovery. Prior to running, it’s important to stay hydrated – even in the days and week leading up to a big event.
• Stretch. The most important time to stretch is after a run or workout. This prevents sore muscles the following day. “If you can get a massage after a big event, even better.”
• Protect joints. Get fitted at a sports equipment store to find a shoe that works best for you, and invest in a high-quality shoe. “When running on the road, be mindful of shoulders that can be ‘crowned’ or uneven. Find the spot on the road that is most flat to avoid wear and tear on joints.”