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Running
shoes
Safety
Avoiding injuries
Treating the inevitable
Weather
Over the past quarter
century or so, running has become one of the most popular forms of exercise.
People of almost any age can do it, it can be done virtually anywhere
at minimal cost, and you don't have to be an athletic superstar to participate.
Nevertheless, there are some basic guidelines you should know to help
keep your running program productive, safe, and injury free.
Running shoes
Although you don't need much equipment to enjoy running, it's almost impossible
to enjoy running without proper running shoes. This doesn't mean you have
to buy the newest, or the fanciest, or the most expensive shoes. But it
does mean buying shoes that fit properly and comfortably, are well cushioned,
and give your feet and ankles proper support.
Ask questions of the sales personnel to assure a good fit. Expect to spend
between $50 and $200 for proper running shoes. And expect to replace your
shoes relatively frequently every 350-550 miles since, by that point,
the shock absorbing ability of the shoe will become inadequate. But remember,
miles logged on planes, trains, and in cars have little effect on your
shoes.
Safety
Though often overlooked, safety concerns are and should be a part of your
running routine. Towards that end, all runners should follow these basic
safety rules:
- Run in familiar
neighborhoods close to your home.
- Don't run in dark,
secluded areas, especially at night.
- Avoid busy, highly
trafficked streets.
- Take responsibility
for staying clear of motor vehicles.
- Never assume a
driver can see you in his mirrors.
- If you do run at
dawn, dusk, or at night, wear bright clothing including at least one
piece of clothing with specially designed reflectors.
Avoiding injuries
Running injuries tend to be nagging rather than severe. However, such
injuries can be avoided by taking some relatively simple steps. First,
don't over-train. When starting your running regimen (or restarting after
an injury or illness), start slowly. Never step up your running by more
than 5 to 10 percent per week. Vary your regimen by following a long,
hard run one day with a short, easier run the next.
Experts recommend you vary the terrain by running on dirt, grass, asphalt,
and opposite sides of the street. This will reduce the stress on your
entire body. Take at least one or two days off each week to rest and allow
your body to strengthen. You should also vary your regimen over a number
of weeks, decreasing the difficulty of your training every third week.
Finally, cross train. Bike or swim instead of running at least twice a
week. Or, add biking or swimming for 10-15 minutes before running.
Along with a proper training regimen, stretching is probably the most
important way to prevent running injuries. Although the entire body should
be stretched, it's most important to concentrate on the legs and abdominal
muscles. Although sports medicine specialists will suggest a variety of
stretches, at minimum you need to include an Achilles tendon and calf
stretch, a lower back and hamstring stretch, a quadriceps stretch, another
hamstring stretch, and an abdominal stretch. And, remember to stretch
after your run and not just before.
Treating the inevitable
No matter how careful you are, you're likely to eventually suffer some
running-related injury. Generally, running injuries can be divided into
four levels:
Level 1 - Minor
pain noticed after running
Level 2 - Discomfort or tightness noticed while running
Level 3 - Pain felt while running
Level 4 - Severe pain while running that forces you to stop
In most instances,
running-related injuries begin as a level one or two injury and progress
to level three or four if not treated. The key is to treat the injury
quickly and properly.
Immediately ice any area that is painful or tight from running. (Ice for
10-20 minutes, let area warm, then repeat.) Ice as many times as possible
each day until the symptoms abate. It is important to rest your injury
sufficiently. Failing to properly rest a level one injury, which usually
requires 1-2 days rest or level two (4-7 days rest), is what most often
leads to a level three (2-4 weeks rest) or level four (6 weeks or more
rest) injury.
Use anti-inflammatory medication to control inflammation, not pain. Masking
pain so that you can continue to exercise after an injury will lead to
a more severe injury. If a level three injury doesn't get better after
a week of proper treatment, consult with a sports medicine specialist.
Level four injuries warrant immediate medical attention.
Come back very slowly from an injury. Recognize that it will generally
take at least as long as the time you took off due to the injury to work
back to the training level you were at prior to the injury.
Weather
Unless you have access to an indoor track or live in a very temperate
climate, you will have to deal with extremes of heat and/or cold. However,
if you take the proper precautions, neither temperature extreme should
curtail your running regimen.
Heat
Running in extreme heat poses the danger of heat exhaustion (severe
dehydration) or the sometimes-fatal danger of heat stroke (a failure
of the body's thermoregulatory system). To avoid heat-related injury
from running, take the following precautions:
- Stay well hydrated.
Drink fluids 30-45 minutes prior to running, and a cupful every 10-15
minutes while running. After running, drink plenty of fluid, even
if you feel you don't need it. This is especially important as you
get older.
- Build slowly,
gradually increasing your running in hot weather, so as to give your
system time to acclimate. And take into account your fitness level,
since the less fit you are, the more susceptible you are to heat-related
injury.
- Pay attention
to humidity. Recognize that the combination of heat and humidity affects
your system. For example, 85-degree heat with very high humidity puts
more strain on your system than 95-degree heat with very low humidity.
- Recognize that
many health conditions including diabetes, high blood pressure, the
flu, and obesity, as well as many medications, can lower your heat
tolerance. If you are uncertain about a condition or medication, check
with your physician.
- Wear sunblock
and UV-protective sunglasses when running during the day to protect
against skin and eye damage.
Cold
Running in cold, wintry weather can lead to injury from slipping and
falls, strains or pulls due to cold muscles, or frostbite. To avoid
these injuries, take the following precautions:
- Warm up well
before you begin each run.
- Avoid icy areas
and snowy areas. But if you must choose, remember that snow gives
you much more traction than ice.
- Recognize that
not just cold, but cold plus wind (the so-called wind chill factor)
causes cold-related injuries, including frostbite.
- To help maintain
warmth throughout your run, begin your run heading into the wind and
return with the wind at your back.
- Make sure your
entire body is protected. Pay special attention to your extremities
head, ears, hands, and feet that are most susceptible to frostbite.
Since a great deal of heat is lost through your head, be sure to wear
a warm hat, and in extreme wind and cold, wear a ski mask or other
protection for your face.
- Wear proper clothing.
Wool is warm and helps wick moisture away from your skin, but it can
be heavy. Polypropylene and Gortex™ clothing are warm, wick
water away from the skin, and have the benefit of being lightweight.
A layer of nylon can also help lessen the effect of wind. On your
feet, try a thick sock over a thinner sock as long as this does not
make your foot fit too tightly in your shoe.
- Finally, as with
any training regimen, before you begin, it is best to get a check
up from and seek the advice and permission of your health care provider.
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