Learn to Love Running this Spring!
Protect your feet
Did we say that you should dust off your old shoes and put them back on? Let us rephrase that. If you have already run 500 miles or so in them, or if they are quite old, the rubber in the soles may no longer be as springy and they may not be providing the same degree of cushioning as they used to.
“If you’re just going to run 3-4 km twice a week,” says Dr. Stale, “then any trainer is going to be good for you. But, if you plan on running more frequently for longer distances, I suggest investing in some good shoes.” If you can, go to a good running shop with shoe fitting services. A member of staff can look at your feet as you run and give you advice about which shoes to buy. “Generally, the more distance you run, the more cushioning and stability you need in your shoe. But, if you run shorter distances, lighter shoes may be sufficient,” advises Dr. Stale.
The BJU Department of Orthopedics also has a dedicated foot specialist who can help fit you with orthotics if you are flat-footed or have other complaints. “If you, for example, have flat feet, and especially if you have any symptoms caused by it such as pain or weakness, then it’s a good idea to see a podiatrist specializing in disorders of the foot, ankle, and lower extremities. Custom-made insoles reduce the risk of unbalanced weight bearing when you’re running and walking,” says Dr. Stale. “Dr. Feng Yao at BJU is very good at evaluating feet and providing insoles.”
Build slowly
Before we get into some of the potential ways you can hurt yourself when you run, Dr. Stale wants to make one thing clear: “Running is good for you. But a slow and gradual increase in activity is good for most sports.” That means following a training schedule where you increase by only a small amount every week, be that in mileage, speed, or frequency of your runs. “I started running a lot last autumn, more than I’m used to, and I got some pain in my foot, which may or may not have been the beginning of a stress fracture,” says Dr. Stale. “That was because I started running much more too quickly, and on hard surfaces. After a period of rest, I recovered completely.” If you want to run all summer long, make sure you build up slowly to prevent stress fractures and other overuse injuries.
While everyone can benefit from a gradual introduction to running, it’s particularly important for people who have recently suffered an injury, have osteoporosis, or have heart or lung disease. “If you’re overweight, maybe try some gentler exercise to start with, maybe walking a little bit quicker than you’re used to so you sweat a little bit. Swimming and bicycling are generally less stressful on your joints and a good alternative to running. When you get more fit and maybe lose more weight, you can increase the amount of exercise,” advises Dr. Stale.
Know when to stop
While running is a fantastic way to get fit, it is possible to do too much of it. “Allowing your body to recover, especially if you run longer distances, is very important,” stresses Dr. Stale. “If you run 10 km or more, maybe have two days off before you run again – more if you’re not used to it.” He also advises cross training to give your muscle groups and joints a break and to help train your muscles in other ways that can benefit your running. “Maybe you can do another sport that you like – like tennis or basketball or swimming or cycling – just to get a more comprehensive muscle buildup,” he suggests. “This can help with general balance, core stability, and proprioception.” He also recommends doing some focused exercises to make you more resilient to injury. These include core stability exercises, quadriceps and hamstrings strengthening, and a good stretch before and after exercise.
It is also important to know when to stop for a longer break when you have a more serious injury. The golden rule is that, if you have pain that feels different from the regular muscle aches you usually get after training or if you have pain that continues for more than 48 hours after you have stopped running, then you should stop and rest for some time. This means reducing your activity level and giving your body some time to recover. If your issue resolves itself in the next few days, you can ease back into things once the pain is gone. If not, it may be time to see the doctor.
If you have a sprain, you need to remember the acronym RICE – rest, ice, compress, and elevate your injury to reduce its severity immediately after the trauma. “If you have more serious injuries where you can’t put weight on it or there is swelling, bruising, or deformity, this can be a sign of more serious sprains, tears of ligaments, or even fractures. If that’s the case, you definitely should see your doctor,” advises Dr. Stale.
Overuse and traumatic injuries to look out for in running include ankle sprains (which can lead to fractures if they are severe enough or chronic instability if they happen regularly enough), Achilles tendonitis, runner’s knee, shin splints, and the like.
Be kind to your bones
Ever feel that some people are just more injury-prone than others? Some of that may be down to poor balance or proprioception, but sometimes it can have to do with the strength of your bones. Now that you’re a cross-training expert and are incorporating balance and stability exercises into your weekly routine, work on your bone strength by eating a varied diet with a lot of vegetables and dairy products. Up your vitamin D intake with foods like kale, broccoli, and deep-sea fish – or, of course, you could try to get some good old-fashioned sunshine!
Another way to improve your bone health? “Avoiding excessive alcohol and smoking, because these also affect your bones,” says Dr. Stale. "People think that smoking is just lungs and cancer, but it also increases the risk of osteoporosis and causes you to have worse fracture and wound healing." So butt out and jog on!
To make an appointment with a doctor at the BJU Department of Orthopedics, please call our Service Center at 4008-919191.
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