Download 10 Tips for Avoiding Running Injuries

10 Tips for Avoiding Running Injuries
by Rachel Keller
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 running 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,
check out Finding the Right Running Shoes
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. (See Hill
Running With an Attitude for more information.)
4. Take a day or two of rest.
I exercise six days a week, but I only run 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.
Nutrition for Marathoners and Others
By
Art Liberman
of State
of the Art Marathon Training
In regards to all the aspects of marathon training and preparation, nutrition is one of the
most important topics to consider. The best training schedules are worthless if runners fail
to plan properly to meet their nutritional requirements for long distance training and racing.
Areas of concern include general nutrition, guidelines for the long run, and nutritional issues
for the marathon.
General Considerations
For athletes, water is the drink
of choice for both general
health and for runs lasting
under 90 minutes.
Sports drinks should be
consumed (along with water)
for runs lasting over 90
minutes in duration.
Don't rely on your thirst mechanism to indicate signs of dehydration. Regarding running
in the heat, it is virtually impossible to "catch up" on your fluid requirements once you
sense that you're thirsty.
It is vital to stay well hydrated throughout the day. The color of your urine should be
relatively clear. Urine that is darker or approaches the amber color is a signal that you
are dehydrated and need to drink fluids (preferably water).
While there is much debate regarding the proper mix of foods, aim for 65 percent of total
calories coming from carbohydrates.
Emphasize healthy foods in your diet along with limiting fried and high fat foods.
Preparing Nutritionally for the Long Run
For the sake of this discussion, let's assume
your long run is scheduled for Sunday morning.
Drink lots of water all day Saturday.
Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right"
foods is an important area of experimentation.
Avoid foods high in salt and excessive protein/fat all day Saturday.
Drink about 16 oz. of water Sunday morning prior to your long run.
Eat a light snack Sunday morning prior to your long run. This is also an important
experimentation area in regard to food selection.
Drink lots of fluids while running. Be sure to stop for water frequently throughout the run.
For runs longer than 90 minutes, you MUST drink sports beverages (such as Gatoraid,
Poweraid, etc.) every 2 - 3 miles. Drinking on the run requires careful planning of the
route (making sure there is water available frequently along with places to stash sports
drinks).
Consider trying the new
"gel" carbohydrate
replacement products.
Be sure to chase them
down with water to avoid
stomach cramps and
insure absorption.
A final thought... Please dispose of gel and energy
product wrappers properly by throwing them away
in trash receptacles or placing them in your fanny
pack. Let's all work together to keep the
environment clean!
After the run is over, continue to drink fluids (water, sports drinks, or juice are all great
choices).
As soon as possible (ideally within 15 minutes), have something to eat to replace
depleted glycogen stores. Research has shown that to avoid muscle fatigue the next day,
carbohydrates should be eaten as soon as possible following long duration exercise.
Marathon Nutritional Issues
The Week Prior to Your Marathon
As you scale back on the distance and intensity of
your running during that last week before the
marathon, realize that you will not be burning as
many calories. Thus, you may gain one or two
pounds if you don't cut back a bit on the quantity
of your servings early in the week.
Use care in selecting
foods to eat during this
time period, aiming for
quality foods rather than
snack/high fat products.
Hydrate well the week before the marathon (water
is best) and in particular, during the carbohydrate
loading period (three days prior to the marathon).
Research has shown that carbohydrates convert
to glycogen more effectively when accompanied
with the consumption of water. This is the time
when you probably will gain a couple of pounds,
but don't worry about it. This will be the fuel you
will use during your marathon!
If you are traveling out town, be sure to pack
healthy snack foods you may wish to eat the
weekend of the marathon. Eliminate the need to
search for a grocery store that stocks your
favorite foods. Also see Packing List for more
information.
If traveling by plane to your marathon destination,
carry bottled water with you. Flying at high
altitudes causes dehydration.
As mentioned above, carbohydrate loading
begins three days before the marathon. Choose
foods for lunch and dinner that are high in
carbohydrates (e.g., pasta, potatoes, rice, etc.).
Don't neglect fruits, vegetables, and some protein
sources however. Try to really scale back on fats
during this time.
The Evening Prior to Your Marathon
Be sure to eat carbohydrate
products that have been "tried
and proven" during your training
period. Keep pasta sauces
simple, avoiding high fat
varieties (e.g., alfredo, pesto,
etc.)
Avoid eating lots of salad items and
vegetables (roughage) as these may prove to
be troublesome on race day as they may
cause digestive problems. Stick to water
during the evening meal. Because coffee and
tea contains caffeine, these products may
make it difficult for you to fall asleep easily.
Caffeine (along with alcoholic beverages) are
diuretics which can lead to dehydration.
The Morning of Your Marathon
(Before the Race)
Continue to drink fluids up to 15 minutes before
the start of the race.
Eat your final snack no more than 30 minutes
before the start of the race.
During Your Marathon
Aid Stations - Do not
pass up any fluid station.
While it's okay to drink
just water in the early
miles, runners must
consume sports
beverages no later than
after 90 minutes of
running (and earlier if
possible). Find out what
works best for you in
long practice runs.
Water is usually offered at the first tables at
an aid station with sports beverages served
near the end of the station. Squeeze the top
of the cup into a "v" shape to create a smooth
delivery of fluid directly into your mouth if you
choose to run and drink through the aid
stations. If necessary, walk through the aid
stations to be sure that you are able to
consume the entire contents of the cup. If you
decide to stop and drink, please get out of the
way of other runners.
Supplementing - Many runners now are taking
advantage of the new gel products out on the
market. These products will provide a fairly quick
source of carbohydrates (energy). Be sure you
chase these products down with water to avoid
stomach cramps. Some runners find that stopping
and eating a power bar, orange slices, jelly
beans, etc. also provides needed energy.
However, these items are seldom supplied at
official marathon aid stations.
Immediately Following Your Marathon
After crossing the line, get something to drink
(e.g., water, sports drink, etc.) Although it may be
tempting, hold off on consuming alcoholic
beverages until later in the evening if you feel so
inclined.
Within a few minutes of finishing, grab something
to eat.
After you return home or to the hotel, have a nice
lunch. This should be a well-balanced meal that
includes the majority of its total calories in
carbohydrates. Don't overlook consuming at least
20 percent of the total calories from protein
sources.