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Monday, December 1, 2008
Game Plan Health
Raleigh Durham, NC
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By: Mark A. Burt, F.A.A.O.S., Triangle Orthopaedic Associates, P.A. of Raleigh
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Ask The Doc
Dear Dr. Burt:
My main sport is running but I have never done this to compete. Now I am ready. I would like to go out for the track team in the spring, and cross country next fall. I will be mostly training on my own throughout the winter. Can you give me some tips so I can get in shape while avoiding injury?
In Running: Play it Safe
Running injuries are quite common among both amateurs and professionals. Many injuries can be reduced through proper conditioning and training, apparel and footwear selection and awareness of the running environment.
Follow these guidelines to play it safe:
Prevention of Injury
Plan a progressive running program to prevent injuries. A five-minute warm-up followed by stretching exercises, is essential before starting a run. After you run, stretch again to help heal microtears that may have occurred.
• If the weather is warm when you run, schedule your exercise in the early morning or evening hours to avoid heat exhaustion. Pay attention to pollution levels and avoid running when they are high. Be sure to have adequate rest between training sessions.
• Start your run with your body feeling cool, since body temperatures will increase when you start running.
• You can lose between six and 12 ounces of fluid for every 20 minutes of running. Drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along your route.
• In cool weather, you are less likely to get chilled if you run into the wind when you start, and run with the wind at the finish.
• Run in the shade if possible, and avoid direct sun and blacktop. If exposed to the sun, apply at least #15 sunscreen. Wear sunglasses to filter out UVA and UVB rays, and wear a hat with a visor to shade your eyes and face.
Proper Equipment
• When selecting a running shoe, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a thumbnail’s width between the end of the longest toe and the end of the shoe. Buy shoes at the end of the day when the foot is the largest.
• Sixty percent of a shoe’s shock absorption is lost after 250-500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every nine to 12 months.
• Excessive clothing can produce sweating, which causes the body to lose heat rapidly and can increase the risk of hypothermia. Instead, dress in layers. The inner layer should be material that takes perspiration away from the skin; the middle layer (not necessarily for legs) should be for insulation and absorbing moisture; the outer layer should protect against the wind and moisture.
• To avoid frostbite in cold weather, do not have gaps of bare skin between gloves and jackets. Wear a hat, and cover the neck. Petroleum jelly can be used on exposed areas, such as the nose.
• Do not run at night, but if you run at dusk or dawn, do wear reflective material. Don’t wear a headset or jewelry while running.
Planning
• Run with a partner. If alone, carry identification, or write your name, phone number, blood type, and medical information on the inside sole of your shoe.
• Let others know where you will be running, and stay in familiar areas, away from traffic. Have a whist le or other noisemaker to use in an emergency and carry change in case you need to make a phone call.
• Whenever possible, run on a clear, smooth, resilient and reasonably soft surface. When running on curved surfaces, change directions in forward movement, so you have even pressure on both feet during the run.
Source: USA Track and Field Association, Road Runners Club of America and American Orthopaedic Society for Sports Medicine
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