Week 4 begins! An overcast sky threatened rain, but honestly it’s perfect running weather. This is a big week, with a jump in time at the end. Remember to listen to your body, and it’s okay to modify the workout on the fly if you’re feeling a little overwhelmed. You got this!
Today we talked about common injuries, how to prevent them, and how to treat them. (Disclaimer: we are not doctors or coaches.)
*Listen to your body: Don’t ignore pain. A little soreness is okay. But if you notice consistent pain in a muscle or joint that doesn’t get better with rest, see your health care provider.
*Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.
*Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly – especially your calf, hamstrings, groin, and quadriceps.
*Also, warm up for five minutes – by walking, for example – before you start stretching. Stretching cold muscles may cause injuries.
*Strength train: Add weight training and ab exercises to your routine. This strengthens muscles and develops core strength.
*Cross train: Mix up your fitness routine. Don’t only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.
*Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.
*Be shoe smart: Wear proper-fitting socks and shoes with good support. We’ll talk more about this at another run.
*Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity.
*Be safe: We talked about this a few weeks ago.
*Weather matters: Monitor the weather conditions before you go for a run. Recommended not to run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.
*Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.
Treatment of Common Running Injuries
*Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury.
*Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.
*Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling. (There are some other schools of thought on swelling and icing – as always, listen to your body and do what feels best.)
*Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area. (There are some other schools of thought on swelling and compression – as always, listen to your body and do what feels best.)
*Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
*Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area.
*Pain relievers: Take over-the-counter pain relievers, such as acetaminophen (Tylenol) or anti-inflammatory medications, such as ibuprofen (Advil, Motrin) and naproxen (Aleve), as recommended by your health care provider to relieve pain and inflammation.
*Don’t try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.
