 No
one likes to face injury, but runners especially seem
prone to injuries. And it's no wonder since a runner's
feet strike the ground anywhere from 800 to 2,000 times
a mile, at a force of about three to five times his
body weight. Here are ten tips for avoiding several
common injuries.
No one likes to face injury,
but runners especially seem prone to injuries. And it's
no wonder since a runner's feet strike the ground anywhere
from 800 to 2,000 times a mile, at a force of about
three to five times his body weight. I have been fortunate
in that I've remained relatively injury free, but I
have had experience with injury: an ankle sprain, knee
discomfort, hip pain, and fatigue from overtraining.
Other than the sprain, most of my injuries were minor.
A couple days of rest, chiropractic care, and stretching
helped me recover from my aches.
However, I know many other runners and nonrunners who
constantly face injury and pain. While many listen to
their body and back off, others ignore the pain and
keep pushing to a higher level--a new personal record
or goal. While some injuries are unavoidable, others
are preventable.
The most common injuries runners face are shin splints,
runner's knee, plantar fascitis, and inflammation of
the iliotibial band (known as Iliotibial band syndrome
or ITB Syndrome). Shin splints occur as pain or soreness
in the shin region. They can sometimes lead to stress
fractures. Runner's knee is an aching soreness around
or under the knee. An inflammation of the connective
tissue along the sole and its attachment to the heel
bone is plantar fascitis. ITB Syndrome is an inflammation
on the outside of the knee joint, which begins as an
ache but can progress to a painful burning sensation.
Here are ten tips for avoiding these and other
injuries:
1. Invest in good quality running shoes for your foot
type. You are setting yourself up for injury if you
don't have the right shoes or if you fail to retire
your shoes after 300-500 miles. I made the mistake of
buying "cheap" running shoes. It didn't take
me long to realize I needed better shoes. I went to
a specialty running store where I received expert advice.
Now, I will never run in anything but quality running
shoes. For more information about getting the proper
shoe.
2. Be careful about increasing your workout or mileage
too much too soon. If you're overtraining, you risk
injury. (My brother has suffered from shin splints for
this reason.) The general rule is that you should not
increase your mileage by more than 10% weekly. Also
your long run should be no more than 50% greater than
your longest run in the week. If your second longest
run in the week is 5 miles, then your long run should
not exceed 10 miles.
3. If you're a beginning runner, avoid difficult and
hard runs. As a general rule, you should wait until
you've been running about a year and have built your
mileage to about 20 miles weekly before attempting hills
and speed training. That doesn't mean you should never
run hills. Where I live, I'm surrounded by hills, so
when I started running, I had little choice but to run
hills, but I have had knee discomfort after increasing
my mileage too quickly and running too many hills too
fast. Be careful when running hills--especially going
downhill--that you maintain control.
4. Take a day or two of rest. I exercise six days a
week, but I only run three (sometimes four days a week).
By incorporating a day of rest and cross training, you
lessen your chance of injury. I cycle and participate
in aerobics on my nonrunning days. I love running, but
I don't want to risk all those injuries that many runners
face. Often, once you suffer injuries, your body is
more susceptible to those same injuries. Yes, there
are runners who run every day and have no problems,
but I don't want to take that chance.
5. Run slower and on softer surfaces. Concrete is the
hardest surface and provides little shock absorption.
Roads paved with asphalt are better. Cinder tracks are
the most resilient. If I have the choice between sidewalks
and the streets, I choose the street as long as it's
safe. When I run along a four-lane highway I choose
the sidewalk. To not run there would be sheer foolishness.
6. Watch the camber on streets. The middle of the road
is the best part to run on, but it is also unsafe. Some
roads have very steep camber, so avoid running on the
edge of those roads. If it's not a busy road, you can
run more on the road, or else try running off the road.
When running off the road, be careful of holes or loose
stones you may slip on, or any other hazardous situations.
Don't run with your head down all the time, but be aware
of what's underfoot. (I suffered a sprained ankle when
I first started running because I slipped on wet grass
going downhill and twisted my ankle after falling into
a little hole.)
7. Stretch both before and after your workup, but warm
up a little before stretching. Walk or jog an easy mile,
stretch and then run your course. Don't forget to stretch
at the end of your run after you cool down. If you fail
to adequately cool down and stretch after a workout,
and especially after a race, your muscles will tighten
and you will be stiff and sore the next day. To prevent
this walk or jog slowly and then stretch. The longer
your run or the harder your race, the longer you need
to cool down afterwards. I usually plan the last mile
or 5-10 minutes as an easy jog and then I walk for a
few minutes. After a race, I walk/jog for at least 10-15
minutes.
8. Do strength training exercises for the lower and
upper body. Lunges and squats, when executed properly,
are great leg strengtheners.
9. Also, watch your running form. Not only does that
help to prevent injuries, but it also helps you run
more efficiently. To maintain proper posture and efficiency,
hold your head high. Relax and avoid tensing your muscles.
If your body is aligned properly, your feet will land
on a line directly in front of you. Be aware of your
arm movements. Keep your arms bent at about 90 degrees.
Dangling them or holding them to your chest will cause
a loss of power in your stride. They should move forward
and backward with the opposite leg, your hands brushing
your hips.
10. Listen to your body. While some muscle aches or
discomforts are to be expected when you push yourself,
pain is not. Pain is your body's way of telling you
that something is wrong. If you continue exercising
through pain, you risk injury. And if you have an injury,
take some time off. You risk more damage and your recovery
will take longer if you don't!
When I twisted my ankle in that hole, my ankle hurt
a little, but I could still run, so I decided to keep
running. After running another mile, I knew something
was wrong. I stopped, but the damage had already been
done. The next few weeks, a sprained ankle prevented
me from running, doing aerobics and weight training.
Then, I had to gradually build my strength back in my
ankle before I could resume my regular activities. If
I had not tried to push myself, I would have recovered
much more quickly. Always listen to your body and don't
push through pain.
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