Running injuries are quite common. But they can be reduced if you follow the proper conditioning and training programs; wear the appropriate apparel and footwear; and are aware of your running environment. Follow these guidelines to prevent injuries.
Plan
a progressive running program to prevent injuries. A five-minute
warm-up (which should raise your temperature by one degree) followed by
stretching exercises, is essential before starting a run. Following the
run, stretching again is important.
During hot weather, run in the early morning or evening, to avoid heat exhaustion. Do not run when pollution levels are high.
Start your run with the body feeling "a little cool" since body temperature will increase when you start running.
You
can lose between six and 12 ounces of fluid for every 20 minutes of
running. Drink 10-15 ounces of fluid 10 to 15 minutes prior to running
and every 20 to 30 minutes along your route. Weigh yourself before and
after a run. For every pound lost, drink one pint of fluid.
Run
in the shade if possible to avoid direct sun. 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.
In
high altitudes, runners should gradually acclimate themselves to lower
oxygen levels, by slow, steady increases in speed and distance.
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 (polypropylene, thermax); the middle layer (not necessary
for legs) should be for insulation and absorbing moisture (cotton); the
outer layer should protect against wind and moisture (nylon).
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, wear reflective material. Don't wear a headset or jewelry while running.
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 running shoe.
Let
others know where you will be running, and stay in familiar areas, away
from traffic. Have a whistle 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, even, and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot. When running on curved surfaces, change directions in forward movement, so that you have even pressure on both feet during the run.
(For a free Play It Safe Sports brochure, call the Academy's public service telephone number (800) 824-BONES or send a stamped, self-addressed (business size) envelope to Play It Safe Sports, American Academy of Orthopaedic Surgeons, P.O. Box 1998, Des Plaines, IL 60017)
Source: U.S.A. Track and Field Association, Road Runners Club of America and American Orthopaedic Society for Sports Medicine.