The Peachtree Road Race is almost here and it’s an exciting time as over 55,000 runners, walkers and joggers prepare for the country’s largest 10k race! The Peachtree Road Race is an event we love every year, especially because our world headquarters is located in Atlanta- but this year w e are uber-excited this year as we’re sponsoring one incredibly motivated mom as she aims to win this year’s Women’s Masters Title.

Stephanie Herbst-Lucke, 44 year old mother of three left her NCAA records behind to pursue an MBA, an illustrious career in marketing- with some of the nation’s largest companies, including AT&T and IBM- and to raise a family of five. But she’s still running… running her own company, Marketing Introductions; running her household, in Atlanta, GA; and running- usually in the lead- in US Championships and in many of the world’s premier distance races.

Cheer on Stephanie this weekend at the Peachtree Road Race and learn more about the Get Out Get Active program- tips on healthy habits, injury prevention, motivation and advice straight from Stephanie to keep even the busiest women motivated, active and healthy!

Atlanta can be a fun and safe place to run, jog or walk if you follow a few simple precautions. Debbie Curtis-Magley of the Atlanta Running Blog shared six safety tips she follows when heading out for her daily run. When it comes to your safety, a little common sense can go a long way- follow these running safety tips:

1. Stay Alert! Don’t use headphones or other devices that distract you from your surroundings, especially at night.

2. Carry Identification. Take personal identification, emergency phone numbers and a medical insurance card. Road I.D. offers wearable I.D. tags designed for athletes.

3. Run With a Partner. There’s Safety in Numbers. Join a running group or run with a dog. Most running stores in Atlanta host weekly group runs!

4. Wear Reflective Apparel. If you run in the morning or during the evening, make sure that cars and cyclists can see you.

5. Bring Pepper Spray. Protect yourself from stray dogs, or attackers. You can find pepper spray at most sporting goods stores, and is often available in runner-friendly containers.

6. Carry a Cell Phone. Make sure you can contact help if you are injured or lost during your run.

For more helpful articles and safety tips for runners in Atlanta, be sure to visit the Atlanta Running Blog.

Thanks again Debbie for your great advice on running safety! As an Atlanta native, every one of these tips is critical to follow and will help keep you safe on your jog. What precautions do you take when going for a walk or run? Leave your comments below and share your safety tips with others.

Atlanta’s Peachtree Road Race is just 5 days away- are your feet ready for the 6.2 miles of pavement through the heart of Atlanta?  Training for a race can be intimidating Whether you are an avid runner or a weekend warrior, these helpful tips will get you to the finish line pain free….. and smiling for the camera!

Q: What should the ‘casual’ athlete do to prepare for a race?

A: The initial emphasis should be on your overall health.  Be sure to have a physical examination before engaging in any strenuous physical activity. That examination must include any lower extremity and foot complaints you may have or have had in the past when you tried a particular sport.

Q: Since all sports activities require the use of your feet, what should the average person do to help their feet function properly?

A: There are a number of areas that must be taken into consideration. The most important is wearing not only the proper type of shoe for the activity but also the properly fitted type of shoe. The use of a well made sock that is padded in the forefoot and the heel are also very important to the health and function of the foot.

Q: I experience pain in the arch of my foot.  How should I train for a road race?

A: Proper training for a race is critical.  Depending on the severity and the location of the pain, an arch support may be helpful as well as a proper fitted shoe that is designed for your foot type. If the pain came on suddenly and is severe you should see a doctor or foot specialist to make sure there is no injury to the area.

Q: Why is the type of shoe so important?

A: Many modern shoe manufacturers design and make shoes for specific uses. For example- the construction of a running shoe and a tennis shoe are very different. The sole of a running shoe has  is designed to dig into the surface with a firm grip, while a tennis shoe is more smooth on the bottom allowing the shoe to have a full contact with the court surface. You wouldn’t run the Peachtree Road Race in baseball cleats would you?

Q: Is there anything else I can do to help my feet function correctly?

A: Always warm up, stretch your calf muscles and lower limbs like hips, back, shoulders and neck. Walk briskly for a few minutes to stimulate the circulation to all parts of the body.

Q: What about arch supports, do I need them?

A: Supporting the arch of the foot is very important.  Any stretching or collapsing of the arch beyond what is normal can cause painful foot problems such as; plantar fasciitis, heel pain metatarsal pain and ankle pain to name a few. A properly fitted and personally designed orthotic/custom insole will aid the in normal function of the entire lower extremity.

Of course, you can always count on the good ole’ Georgia humidity on race day- make sure you stay hydrated!

-Many thanks to Foot Solutions Director of Training Dr. William Faddock, DPM, C. Ped for providing tips on training for the Peachtree Road Race! Remember, properly training for a race is critical for happy feet and a happy finish!