Training & Nutrition
Western Orthopedics & Sports Medicine
Dr. Bjorn Irion and Western Orthepoedics & Sports Medicine is excited to partner with the Rim Rock Run and provide training and nutrition tips to help you prepare for this years race.
About Dr. Irion:
Dr. Bjorn Irion is a fellowship-trained sports medicine physician who specializes in the non-surgical treatment of orthopedic conditions in patients of all ages. His clinical expertise includes the management of musculoskeletal injury, sprains/strains, arthritis, regenerative medicine, fracture care, and concussion. Dr. Irion has extensive training in diagnostic musculoskeletal/sports ultrasound and ultrasound-guided procedures including joint injections, platelet rich plasma (PRP), percutaneous tenotomy, and nerve hydrodissections He brings this well-rounded background and his life-long enthusiasm for medicine, athletics and fitness in helping patients of all ages return to activity. He strives to provide comprehensive orthopedic care while encouraging and supporting healthy lifestyles in his patients.
Dr. Irion is a Grand Junction native having graduated from Grand Junction High School before earning his undergraduate degree at the University of Colorado – Boulder. He completed medical school and met his lovely wife Morgan at the University of Colorado Health Sciences Center. Dr. Irion completed his residency in family medicine at Texas A&M Health Sciences Center, home of the Aggies (Whoop!), before joining the medical staff at University of Notre Dame in South Bend, Indiana for his sports medicine fellowship. Here he served as an assistant team physician with the Notre Dame football, soccer, and hockey teams before providing medical care for the NFL Combine and with Indianapolis Colts. Ultimately, the desire to return back to the mountains of Colorado brought Dr. Irion and his family back to Grand Junction. If you can’t find Dr. Irion on the sidelines of Colorado Mesa University sporting events, you will find him with his wife, son Haakon and daughter Britta enjoying all the hiking, biking, skiing and everything else western Colorado has to offer.
Build a solid base
- Aim for total weekly mileage of 20-25 miles prior to significantly adjusting your training
- Don’t worry about speed initially – this will come later as you approach race day
- Starting too soon with high intensity (pace and/or distance) will cause you to overtrain and risk injury or burnout
Have a good warm up routine
- Dynamic stretches such as walking lunges, butt kicks, or high knees will increase flexibility and help reduce the risk of injury
- Start by walking to activate muscles and increase blood flow before speeding up to your running pace
Basics of diet for training
- Eat a healthy, balanced diet full of lean proteins, fruits, vegetables and whole grains
- Avoid sugars and processed foods. These promote inflammation throughout the body – the last thing you need while training
Basics of hydration for training
- Drink water all day, everyday
- During the early part of your training, you will be losing your excess water stores (“water weight”) more readily
- Maintaining your hydration and volume status should be a focus before, during and after runs