It's been used effectively to treat drug addiction, fight headaches and diminish pain. Now, a new report from scientists at the National Institutes of Health has given it a stamp of approval. Acupuncture is about to go mainstream. Can it help you?
Over the past quarter century or so, running has become one of the most popular forms of exercise. People of almost any age can do it, it can be done virtually anywhere at minimal cost, and you don't have to be an athletic superstar to participate. Nevertheless, there are some basic guidelines you should know to help keep your running program productive, safe, and injury free.
Running Shoes
Although you don't need much equipment to enjoy running, it's almost impossible to enjoy running without proper running shoes. This doesn't mean you have to buy the newest, or the fanciest, or the most expensive shoes. But it does mean buying shoes that fit properly and comfortably, are well cushioned, and give your feet and ankles proper support.
Ask questions of the sales personnel to assure a good fit. Expect to spend between $50 and $200 for proper running shoes. And expect to replace your shoes relatively frequently every 350-550 miles since, by that point, the shock absorbing ability of the shoe will become inadequate. But remember, miles logged on planes, trains, and in cars have little effect on your shoes!
Safety
Though often overlooked, safety concerns are and should be a part of your running routine. Towards that end, all runners should follow these basic safety rules:
Run in familiar neighborhoods close to your home.
Don't run in dark, secluded areas, especially at night.
Avoid busy, highly trafficked streets.
Take responsibility for staying clear of motor vehicles.
Never assume a driver can see you in his mirrors.
If you do run at dawn, dusk, or at night, wear bright clothing including at least one piece of clothing with specially designed reflectors.
Running injuries tend to be nagging rather than severe. However, such injuries can be avoided by taking some relatively simple steps. First, don't over-train. When starting your running regimen (or restarting after an injury or illness), start slowly. Never step up your running by more than 5%-10% per week. Vary your regimen by following a long, hard run one day with a short, easier run the next.
Dr. Gary Gibbons, vascular surgeon and director of the foot center at Boston's Beth Israel-Deaconess Medical Center and an experienced runner advises, "Vary the terrain you run on dirt, grass, asphalt, even opposite sides of the street. This will reduce the stress on your entire body." Take at least one or two days off each week to rest and allow your body to strengthen. You should also vary your regimen over a number of weeks, decreasing the difficulty of your training every third week. Finally, cross train. Bike or swim instead of running at least twice a week. Or, add biking or swimming for 10-15 minutes before running.
Along with a proper training regimen, stretching is probably the most important way to prevent running injuries. Although the entire body should be stretched, it's most important to concentrate on the legs and abdominal muscles. Although sports medicine specialists will suggest a variety of stretches, at minimum you need to include an Achilles tendon and calf stretch, a lower back and hamstring stretch, a quadricep stretch, another hamstring stretch, and an abdominal stretch. And, Dr. Gibbons stresses, "It's just as important to stretch after your run as before it, especially as you get older."
Treating the Inevitable
No matter how careful you are, you're likely to eventually suffer some running-related injury. Generally, running injuries can be divided into four levels:
Level 1--Minor pain noticed after running
Level 2--Discomfort or tightness noticed while running
Level 3--Pain felt while running
Level 4--Severe pain while running that forces you to stop
In most instances, running-related injuries begin as a level one or two injury and progress to level three or four if not treated. The key is to treat the injury quickly and properly.
Immediately ice any area that is painful or tight from running. (Ice for 10-20 minutes, let area warm, then repeat.) Ice as many times as possible each day until the symptoms abate. It is important to rest your injury sufficiently. Failing to properly rest a level one injury, which usually requires 1-2 days rest or level two (4-7 days rest), is what most often leads to a level three (2-4 weeks rest) or level four (6 weeks or more rest) injury.
Use anti-inflammatories to control inflammation, not pain. Masking pain so that you can continue to exercise after an injury will lead to a more severe injury. If a level three injury doesn't get better after a week of proper treatment, consult with a sports medicine specialist. Level four injuries warrant immediate medical attention.
Come back very slowly from an injury. Recognize that it will generally take at least as long as the time you took off due to the injury to work back to the training level you were at prior to the injury.
Weather
Unless you have access to an indoor track or live in a very temperate climate, you will have to deal with extremes of heat and/or cold. However, if you take the proper precautions, neither temperature extreme should curtail your running regimen.
Heat
Running in extreme heat poses the danger of heat exhaustion (severe dehydration) or the sometimes fatal danger of heat stroke (a failure of the body's thermoregulatory system). To avoid heat-related injury from running, take the following precautions:
Stay well hydrated. Drink fluids 30-45 minutes prior to running, and a cupful every 10-15 minutes while running. After running, drink plenty of fluid, even if you feel you don't need it. This is especially important as you get older.
Build slowly, gradually increasing your running in hot weather, so as to give your system time to acclimate itself. And take into account your fitness level, since the less fit you are, the more susceptible you are to heat-related injury.
Pay attention to humidity. Recognize that the combination of heat and humidity affects your system. For example, 85-degree heat with very high humidity puts more strain on your system than 95-degree heat with very low humidity.
Recognize that many health conditions including diabetes, high blood pressure, the flu, and obesity, as well as many medications, can lower your heat tolerance. If you are uncertain about a condition or medication, check with your physician.
Wear sunblock and UV-protective sunglasses when running during the day to protect against skin and eye damage.
Cold
Running in cold, wintry weather can lead to injury from slipping and falls, strains or pulls due to cold muscles, or frostbite. To avoid these injuries, take the following precautions:
Warm up well before you begin each run.
Avoid icy areas and snowy areas. But if you must choose, remember that snow gives you much more traction than ice.
Recognize that not just cold, but cold plus wind (the so-called wind chill factor) causes cold-related injuries, including frostbite.
To help maintain warmth throughout your run, begin your run heading into the wind and return with the wind at your back.
Make sure your entire body is protected. Pay special attention to your extremities head, ears, hands, and feet which are most susceptible to frostbite. Since a great deal of heat is lost through your head, be sure to wear a warm hat, and in extreme wind and cold, wear a ski mask or other protection for your face.
Wear proper clothing. Wool is warm and helps wisk moisture away from your skin, but it can be heavy. Polypropylene and Gortex™ clothing are warm, wisk water away from the skin, and have the benefit of being lightweight. A layer of nylon can also help lessen the effect of wind. On your feet, try a thick sock over a thinner sock as long as this does not make your foot fit too tightly in your shoe.
Finally, as with any training regimen, before you begin, it is best to get a check up from and seek the advice and permission of your health care provider.
RESOURCES:
Early detection and treatment of running injuries. Team Oregon website. Available at:
http://www.teamoregon.com.
Georgia State University website. Available at:
http://www.gsu.edu/webprj01/coe/wwwfit/public_html/running.html.
How to avoid injuries. Dr. Pribut's Running Injuries website. Available at:
http://www.drpribut.com/sports/sportframe.html.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
