At ROC, we’re proud to care for Portland’s running community. Whether you’re training for your first 5K, tackling the Portland Marathon, or recovering from a hard-fought race, our sports medicine specialists are here to get you back to your best self. We sat down with Dr. Huberty, Dr. Puskas, Dr. Cole, Dr. Feinblatt and Dr. Orvets to answer some of the most common questions we hear from runners.
From recovery tips to joint health, here’s what our experts want every runner to know.
Q: How long should recovery take after running a marathon?
Dr. Huberty:
“Recovery doesn’t happen in a day, it’s a process. Most runners need at least two weeks before returning to normal training. I mean, active recovery, like walking or swimming or cycling to let muscles and joints repair, not doing nothing. It is important that athletes listen to their body, because especially with recovery, if there’s fatigue or pain that persists, it’s definitely a sign to come and talk with us at the clinic.”
Q: Does running really damage your knees and hips?
Dr. Puskas:
“People often worry that running will wear out their joints. The truth is, for most people, running is actually safe and beneficial for joint health. Strong muscles, good form, and the right shoes make all the difference. Where we see problems is usually with overtraining or conditions like arthritis, but even those can often be managed with smart training and the right care plan. It’s less about running being harmful, and more about how you’re supporting your body while you run.”
Q: What’s the best way to train smarter, not just harder?
Dr. Feinblatt:
“Consistency matters more than intensity. Building a plan with long runs, recovery days, and some cross-training keeps you moving without overloading the same joints and muscles. I also really emphasize strength work since it’s one of the best ways to prevent injuries and improve efficiency. And don’t ignore pain. Especially in the hips, knees, or ankles, those small signs are often the body’s way of asking for attention before something bigger develops.”
Q: How can runners avoid hitting the wall during long races?
Dr. Cole:
“Hitting the wall usually comes down to fueling and pacing. So, for pacing, I’d recommend to start slower than you want to because that patience will pay off later. And, don’t wait until you feel empty to take in carbs and fluids. You should practice your fueling during training so there are no surprises on race day. It’s all about consistency.”
Q: When should a runner see a specialist instead of just resting?
Dr. Feinblatt:
“If pain lasts more than a week, keeps getting worse, or makes it hard to run with your normal stride, that’s the time to come in. Rest can help with little aches, but not everything heals on its own. The sooner we check it out, the sooner we can keep it from turning into something bigger. A quick visit now can save weeks or months of downtime later.”
Q: What’s the one thing you wish every runner knew?
Dr. Puskas:
“That recovery is part of training, not separate from it. The runners who stay healthy are the ones who respect downtime as much as mileage.”
Dr. Cole:
“Strength training isn’t optional. Even 20 minutes a couple times per week makes a huge difference in preventing injuries.”
Dr. Huberty:
“Recovery actually makes you stronger, not weaker. So, taking time for sleep and mobility training isn’t wasted, right? It’s active recovery for a reason.”
Dr. Feinblatt:
“I have to say a focus on balance. Running is great, but it’s only one piece of your overall health. Mixing in strength, flexibility, and proper nutrition keeps your whole system working together. This balance can prevent injury and really just make running more enjoyable for the long haul.”
Takeaway from the Experts
Running is one of the simplest and most rewarding ways to stay active, but can come with its own set of challenges. Our sports medicine experts know first-hand about training, recovery, and joint health because preserving your ability to move at your best is at the heart of ROC.
So, whether you’re preparing for your first marathon or your fifteenth, our focus is the same: keeping you strong, healthy, and active, not just for this race, but for every race and every mile that comes after.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
