EAST PROVIDENCE, RI  — As the official orthopedic partner of Rhode Races events in Newport and Providence, University Orthopedics is proud to support runners at every level—from first-time 5K participants to seasoned marathoners.

A successful race day starts long before you cross the starting line. The key? Smart, realistic training that prepares your body to go the distance.

Nicholas Lemme, MD, and Braidy Shambaugh, DO, recently shared what they want every runner to know about choosing the right race for you.

Start Training Early—Earlier Than You Think

One of the biggest mistakes runners make is not giving themselves enough time to prepare.

• Half marathon: Allow at least three months to train.

• Full marathon: Plan for six months, especially if it’s your first.

Building endurance safely takes time. Gradually increasing mileage helps your muscles, joints, and cardiovascular system adapt—reducing the risk of injury and burnout.

Choose the Right Race for You

Selecting a race isn’t just about ambition—it’s about practicality.

Before registering, take an honest look at:

• Your current fitness level

• Your weekly schedule

• How much time you can realistically dedicate to training

“For example, if you’re only able to run two to three miles a few days a week, jumping straight into marathon training may not be the best starting point.,” Dr. Lemme said.

For many runners, beginning with a 5K is a great way to understand what a structured training plan looks like and how your body responds. From there, you can build toward longer distances with confidence.

Make a Schedule—and Stick to It

The toughest part of training isn’t always the miles—it’s consistency.

Creating a training schedule is important, but following through is what makes the difference. Consider:

• Joining a running group

• Training with friends who share similar goals

• Using a training app for accountability

“Having support can help you stay motivated when life gets busy,” Dr. Shambaugh said.

Don’t Underestimate Marathon Training

Running your first marathon is an incredible goal—but it’s important to understand what it truly entails.

We often see runners who:

1. Sign up for a race,

2. Start training strong,

3. Get sidetracked as life gets busy,

4. Decide to run the race anyway—even if training fell short.

Unfortunately, this approach frequently leads to overuse injuries after race day.

Marathon training requires steady, progressive preparation and attention to recovery. Skipping long runs, compressing training timelines, or pushing through pain can put you at risk for stress fractures, tendonitis, and other preventable injuries.

Train for the Long Run—Not Just Race Day

Proper preparation isn’t just about finishing—it’s about finishing healthy.

As you gear up for Rhode Races in Newport or Providence, or any race, remember:

• Increase mileage gradually.

• Listen to your body.

• Build rest and recovery into your plan.

• Seek medical guidance if pain persists.

University Orthopedics is here to keep Rhode Island runners moving safely and strongly. With the right plan and the right support, you can make race day a celebration—not a setback.

We’ll see you at the starting line!