|
With the Rock and Roll Marathon coming to Phoenix, many people in
the area have caught the “running bug.” A running club
has even been formed at The Village, and many others have taken up
running on their own. The information provided here will help runners
of all kinds prevent injury and increase their enjoyment of this wonderful
type of exercise.
Equipment
Shoes
Finding the right running shoe is an important step on the way to
preventing injury. Many people do not realize the impact shoes actually
have on the body during running.
- Buy a Good Pair of Shoes.
You need the best protection shoes can provide. When looking into
a pair of shoes, you must consider such things as shock absorption,
motion control, flexibility and durability. You should spend the
extra money for a good running shoe that will provide the protection
you need. Not only will the support of the shoe be better, but a
good pair of running shoes can last 400-500 miles.
- Make Sure the Shoe Fits!
Having a running shoe that fits correctly is extremely important.
Running shoes should be a half size larger than your everyday street
shoes. Because finding the right fit often takes assistance, find
a shoe store with a knowledgeable staff that will help you to find
yours.
Dress for Success!
Different weather calls for different types of clothing while running.
In hot, sunny weather, it is important to wear light color clothing
in order to help reflect heat away from your body. There are now
clothes available made of a microfilament construction. They are
extremely light, soft and quick-drying, allowing you to run cooler
and drier. Proper socks help to whisk away moisture and guard your
feet against blisters and chafing. Be sure to apply a sweat-proof
sunscreen before your run, and don’t forget a light running
hat and a pair of sunglasses. In colder weather, be sure to layer
your clothing and wear fabrics made of polypropylene or an acrylic
blend. These materials should be put next to the skin in order to
draw sweat away from the body. Be aware that if you are warm when
going out the door, you are overdressed! On extremely cold days,
be sure to wear hat and gloves!
Running Environment
- Beware of roads! They are usually slanted, and this will put
an uneven stress on your muscles, increasing risk of injury.
- Sidewalks are generally not the best running environments. They
are harder than asphalt and not flat in many places.
- Lawns and Grassy Areas are soft, but have hidden areas of unevenness.
This makes the tendons in the feet and ankles work harder, and puts
them at a higher risk for injury.
- Tracks have an even surface, and usually have the perfect amount
of firmness. However, you are forced to turn frequently which can
put uneven strain on your muscles. Therefore, it is important to
change the direction of your run often in order to decrease the
chance of injury.
- Beaches are a poor place to run because of the unevenness and
softness of the sand.
- Cinder paths are a good environment for running, as long as
they are kept up with from wearing due to weather conditions.
Water
You should drink plenty of fluids before, during and after your
run. Dehydration during running will cause cramping, fatigue, and
may even lead to heat illness. On hot days, be sure to drink 15-20
ounces of water prior to your run. While running, drink 8 ounces
for every 15-20 minutes of activity. 20 ounces of fluid should be
drank immediately following your run. Sports drinks can also be
beneficial to the hydration process.
Warmup and Cooldown
Warm-up
Basic laws of physics tell us that muscles work more efficiently
when they are longer in length. They are able to exert more force
with less effort and are less prone to injury. Before your run,
you should begin with a walk or short jog, and then gradually move
into your training pace. This allows for the gradual lengthening
of your muscles before the strenuous run.
Cool down
A proper cool down can help to avoid injury. An easy jog at the
end of a work out speeds the recovery of your muscles. It does so
by helping to remove the lactic acid that may have accumulated during
the run and gently brings your muscles back to their resting length.
Stretching
Without flexibility, your muscles are much more likely to be injured.
A tight muscle is unable to go through its full range of motion,
causing many problems. Inflexibility ranks as the biggest reason
for injury while running. It is best to stretch after your muscles
are warm and elongated, and you should never stretch into pain.
Develop a stretching program that you use before and after every
run that targets all of your major muscles. Every stretch you do
should be held for 20 to 30 seconds, and done a total of 3 times.
Back
|
