To Your Health April, 2010 (Vol. 04, Issue 04)

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How can you avoid injury while running?

First and foremost, you must prepare your body for the physical demands of running. You cannot simply throw on some fancy running shoes, do a few quick stretches, and hit the open road without expecting an injury to occur.

With a proper warm-up, you will notice a significant increase in your strength, power, speed, flexibility, recovery and overall performance. A proper warm-up for running focuses on increasing mobility (movement) in your ankles and hips, dynamic (active) stretching of the legs and glutes (buttocks),and increasing blood flow in the fascial (soft-tissue) system of your body.

Many people mistakenly believe five minutes of static stretching (holding a stretch longer than 2-5 seconds) is an adequate way to prepare for running. In actuality, it is the worst thing you could possibly do. Static stretching of muscles prior to physical activity engages the "stretch reflex," a neurological self-protective reflex response whereby a muscle tightens in anticipation of being injured. This type of stretching actually shortens muscle length, hindering athletic performance and increasing your chances of injury. Static stretch-and-hold techniques should be done after exercising, when your muscles are adequately warmed up. 

Tips for a successful, challenging running experience

I consulted running coach Chipper Robinson from Running on the Edge (www.edgeworkout.com) in Ramsey, N.J., for some advice on how to make running safe, challenging and effective. Chipper was a 1968 Olympic trial competitor and competed in three national championships. Here are some of his suggestions for how to get a great running workout, based on his 20-plus years of experience coaching people of all ages and skill levels:

• Incorporate cross training into your running routines. Add weight-lifting, bicycling, yoga, elliptical training, or swimming. Why? They make you fitter and less prone to injury.
  


• Exercise your abdominal muscles almost every day. A strong midsection (core) is a key component to running. In fact, it can often be the single most important factor for success in long-distance running.
  


• Change your intensity levels by running faster or farther. Alternate which one you choose to implement in various workouts. It prevents your body from adapting to routines.
  


• Pay attention to your shoes. Most shoes wear out after 300 to 500 miles. You often can't see the wear, but, your knees, hips, and back will feel it. Visit a running specialty store for quality shoes and talk to your doctor for suggestions on the best shoes to get. Not just any shoe will do.
  


• Run on different surfaces. See how many different surfaces you can run on in a month: asphalt, gravel, trail, grass, track, treadmill, and beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and most harmful surface for runners.)
  


• Keep a training journal. A journal can be a great way to maintain motivation and consistency. Keep it filled with running times, routines, motivational quotes, and how your body reacts to various routines. You should have a documented road map for reaching your running goals.
  


• Take some time off. You don't have to run every day, every week, or even every month (as long as you're performing other cardiovascular activities). For healthy, consistent training, your body needs regular recovery periods. Performance suffers with too much exercise. Start slow and work your way toward higher mileages and/or more frequency.
  


• Introduce high-intensity interval training into your running routine. Alternate, pace, speed, tempo and rest periods during a single running session. For example, keep a steady pace for a mile and then sprint run for 30 seconds. Do this for several cycles and notice how your heart rate and muscle fatigue threshold increase.

Now that you know more information than the "average Joe" about running, it's time to take that first step toward a healthier you. Every great journey starts with a single step; now just put one foot in front of the other to see how far this new journey takes you. I have a feeling you will discover a passion for the open road you never knew existed. Welcome to the wonderful world of running.