SCOTTSBLUFF, Neb., – The Monument Marathon is coming and many runners have begun their preparation for the popular race.

James Buck, ATC, CSCS, NSCA-CPT, athletic trainer with Regional West Rehab Center, says as temperatures rise, running doesn’t need to be a total suffer-fest. 

“If you are going to exercise in the heat of the day, you must go through a period of adaptation to prepare your body for this specific stress by starting out exercising for short periods and then lengthening those periods over a two week period. Properly hydrating prior to, during, and after exercise is crucial to your body performing optimally in exercise or competition,” said Buck.

Buck said it is also important to pace yourself when beginning a training regimen.

“If you are starting an exercise program you should gradually build up to your desired level of fitness. By exercising in small periods of time and then gradually lengthening those periods, your body will be able to adjust and adapt to the demands of your exercise program.”

Buck also advises all area runners to remember proper sun protection. “When exercising in hot weather, always be sure to apply sunscreen with an SPF of 50 or higher,” he said. “Dress appropriately. Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat.”
Athletic trainers are available for high school student athletes at the Rehab Center Monday through Friday from 7 to 8:30 a.m. Walk-in visits are welcome. To schedule an appointment with an athletic trainer call Regional West Rehab Center at 308-630-1355.

Regional West Health Services in Scottsbluff, Neb., is the parent company of Regional West Medical Center, a 182-bed regional referral center and one of three Level II Trauma Centers in the state. As the region’s only tertiary referral medical center, Regional West offers care that spans more than 32 medical specialties provided by over 28 physician clinics. With nearly 300 providers, and over 2,000 employees, Regional West provides comprehensive and innovative health care services for the people of western Nebraska and the neighboring states of Colorado, South Dakota, and Wyoming.