Running Prep NWOS


Celebrate Global Running Day with NWOS: Tips from Our Experts

Happy Global Running Day! At NWOS, we're thrilled to join the global community in celebrating the joy and benefits of running. Whether you're a seasoned marathoner or just starting your running journey, today is a perfect day to lace up your shoes and hit the pavement. To help you run safely and effectively, we have some expert tips from our very own Jessica Kohring, MD and Nicole Bachelet, DPT.

Insights from NWOS Orthopedic Foot and Ankle Surgeon Dr. Jessica Kohring

Dr2. Jessica Kohring Running Bloomsday 2024

Dr. Kohring has a deep passion for running, both personally and professionally. With her expertise in foot and ankle conditions, she is an invaluable asset for runners at every level, drawing from her personal dedication to the sport.


"Running has always been a big part of my life. It helps me to manage stress, clear my head, and stay in-shape. It’s one of my favorite activities!”



Dr. Jessica Kohring’s Top Tips for Runners:

Wear the Right Shoe Size

    • Why it matters: Our feet swell about a half shoe size with activity. Wearing the correct size prevents blisters, discomfort, and potential injuries.
    • Pro Tip: Visit a specialty store like Fleet Feet in Spokane or Spokane Valley for a free custom fitting.

Replace Shoes Regularly

    • Mileage matters: Shoes should be replaced every 300 to 500 miles. The exact timing depends on the surfaces you run on, the support your feet need, and your injury history.

Stretch Regularly

    • Stay flexible: Incorporating regular stretching into your routine helps prevent injuries and maintains muscle health.

Listen to Your Body

    • Don’t ignore pain: If you experience ongoing foot or ankle pain despite rest, ice, and anti-inflammatories, schedule an appointment with one of our orthopedic specialists at NWOS.

Insights from NWOS Physical Therapist Dr. Nicole Bachelet

Nicole B Running Bloomsday 2025

Dr. Bachelet also shares a profound love for running, and what it means for her physical and mental health. Leveraging her deep understanding of biomechanics and rehabilitation, she is an indispensable guide for runners of all levels, fueled by her passion for the sport.


"Running for me is a healthy activity that allows my body to be doing something repetitively, so my brain can wander, think and plan which I love! Plus the endorphin release and runners high is real, leaving me feeling refreshed even after exerting so much energy."


Dr. Nicole Bachelet's Pre-Run Tips:

Warm-Up is Crucial

    • Start slow: Begin with a 3-5 minute light jog to get your blood flowing.
    • Dynamic Stretching: Follow the jog with a dynamic stretching routine to prepare your muscles for the run. You can find excellent routines on YouTube.

Why Running Matters

Running offers numerous physical and mental health benefits, including improved cardiovascular health, stress relief, and enhanced mood. Additionally, it plays a significant role in orthopedic health by helping to build strong bones and joints. The repetitive impact of running stimulates bone density, which can reduce the risk of osteoporosis. Running also strengthens the muscles, ligaments, and tendons that support your joints, promoting overall joint health and reducing the likelihood of injuries.

Running Outdoors Spring NWOS

Join NWOS in Celebrating Global Running Day

On this Global Running Day, lace up your shoes and hit the trails or the treadmill, knowing you have the support and expertise of NWOS behind you. If you have any concerns or need further guidance, don’t hesitate to reach out to our specialists. Happy running!

For more information or to schedule an appointment, click here. We're proud to keep you moving!

Posted in running.