PACERS & RACERS has an extensive variety of training resources available.

The books, magazines, brochures and pamphlets in the Information Center cover a wide variety of topics such as workouts, nutrition, injury prevention, racing, etc.

The PACERS & RACERS Information Center also has flyers for upcoming races in Southern Indiana and Louisville, as well as  regional and even national events.

Three Most Common Running Injuries:

1. Runners Knee

This affliction occurs when the kneecap becomes misaligned and begins to rub against the underlying cartilage.  Typically the pain is described as a tenderness around the kneecap.  runners' knee is aggravated by running, exercising (including deep knee bends), and often by climbing stairs.

Rest, a good training regimen, and the proper running shoes can help tremendously in the relief of runners' knee pain.  After the pain has been relieved, you can resume your run training- but easy does it!  Remember to alternate running with walking on level surfaces until you build back up to your regular distance and speed.  Ice applied to the injured knee after exercising will help speed recovery.

2. Plantar Fasciitis

Runners with high arches, flat feet, or a tendency to overpronate are susceptible to plantar fasciitis.  The plantar fascia is a band of connective tissue that runs from the base of your toes to your heel bone and supports the bottom of your foot.  When a pain in your begins to radiate into the midsection of your foot, and is more severe in the morning, you may be suffering from plantar fasciitis.   While waiting for an appointment with your doctor, taping the foot and applying ice can be effective.   At the first sign of symptoms, check your running shoes.  Improper fit and extreme wear can lead to plantar fasciitis.

3. Shin Splints

There are three basic types of shinsplints:

• Anterior:  Is usually first noticed by pain along the outside of the lower leg.  A frequent cause is an extreme difference in strength between the muscle of the shin and the calf.   The key to prevention is to correct this strength imbalance.  Lifting a weighted bucket using only your ankle is an effective exercise.
  
  
• Stress Fracture of the Tibia: This will feel different as the pain is felt by touching the hard bone on the outside of the lower leg.  These fractures usually occur when a sudden, jarring force is placed on your legs. 
  
  
• Posterior: Is primarily caused by damage to the inside portion of the lower leg and will cause pain in the soft tissue behind the bone.  This is most likely caused by overpronation.  If you are afflicted with this pain, stop your regular training routine and switch to cycling or swimming to strengthen the muscles.  Controlling overpronation with the proper shoes and arch supports can prevent this form of shinsplints.