58A - Fit and Well Column for Feb 8th, 2004
TITLE: "To Run, or NOT to Run!"
Dear David and Trish,
I am middle-aged (I have finally confessed what everybody already knew!). Anyway, I began what I consider a very effective exercise program a few months ago. I began daily running.
I usually run for about 45 minutes, moderately, around my neighborhood. As a result, I have lost almost five pounds, and feel much healthier, and even my breathing has improved.
You haven’t talked too much about running in your column. Have you any opinions, and/or suggestions, on the topic of running? Any recommendations on how to do it properly, and avoid injuries?
Any assistance would be greatly appreciated. I value your experience and honesty.
Sincerely,
Jogging Jake
Dear Jake,
Bravo! It is very encouraging that even a middle-aged person such as yourself can commence and maintain an exercise program (just kidding, I’m already moving BEYOND middle age!). And, Jake, you KNOW we have opinions of just about everything! So, read on.
Running, like all other activities and exercises, has it’s benefits, and risks. Let’s examine both.
The Risks of Running
Because it is a strenuous exercise, one needs to approach running with a base of information, and proper training regarding technique and form. As usual, the first thing anyone should do BEFORE engaging in such an activity is to get a full physical, and discuss the activity with your physician. He or she can give you some advise on how to proceed as far as duration and frequency based on your current condition, weakness, and any history of injuries.
By it’s very nature, running is a compound exercise (meaning that many muscles and movements are involved in the activity). It is imperative that the entire SYSTEM (your whole body) be properly prepared for the running activity. Even with proper preparation, there are a few specific types of injuries that are associated with frequent running.
Shin-splints
Shin-splints occur a few inches below the knee on the inner side of the leg. The pain is located in the posterior tibial muscle/tendon. This muscle starts below the knee on the tibia, wraps around the inside of the ankle, and attaches to the underside of the foot. This route causes a pulley-like action that generates considerable force at either end. If a person runs too much, or if the feet are not working correctly, the muscle can become over stretched and pull excessively at the point where it attaches to the tibia. OUCH!
Anterior Compartment Syndrome
When walking, the muscles in the front of the leg help slow the forefoot after the heel strikes the ground. If these muscles are weak, the foot slaps the ground because the forefoot is not slowly lowered. When running or jogging these muscles have to work harder to prevent the forefoot from hitting the ground with excessive speed and force. These muscles can become overworked, leading to pain (again, OUCH!).
Lateral Compartment Syndrome
The pain associated with this syndrome occurs on the outside of the leg and in the ankle and results when the foot is too flexible, causing the arch to flatten excessively.
Various Knee, Ankle, and Hip Injuries
It is imperative that you monitor the condition and stress on your body when you participate in running. There are a myriad of injuries that are generally associated with the sport… though most can be prevented or avoided with the correct precautions, education, preparation, and proper form.
If you have previous injuries, or any weaknesses in the lower body area, it is best to follow Oshman Rule Number 12… “Don’t run, unless someone is chasing you!”.
Muscle Loss
It is important to remember that a long-term intense exercise such as running actually causes a degree of muscle loss! When exercising hard like that, you're body will transition at a certain point (usually about 12-15 min) from an aerobic state to an anaerobic state. So be sure to engage in other exercises (strength training) that will support muscle growth.
Furthermore, running does very little to promote upper body strength. It is imperative that runners acknowledge this, and add upper body training routines to their fitness program.
The benefits of running are numerous. Cardiovascular health, endurance, muscle conditioning, and much more are there for those who practice this activity carefully, and regularly.
Using slightly different form, it is even possible to increase engagement of the core muscles in a jog or running motion. The trick here is to avoid maintaining a stiffness in the abdominal area. You should perform a gentle torso twist during every step. A difficult thing to learn, but very beneficial.
Trish and I feel that, most of all, running offers an opportunity to engage in a health-promoting exercise WHERE EVER you are! It doesn’t require much special equipment, and even promotes camaraderie if you join running groups and associations. It doesn’t need to be competitive… the challenge should always be within.
Running - Nutrition and Hydration
Proper nutrition is important when running or performing any intense exercise.. A poor diet will prevent you from recovering from your running adventures, making you more prone to injury. As we always recommend, a balanced diet is what you should aim for.
Remember:
Carbohydrates are vital for refueling muscles (Beware of engaging in ANY intense exercise whilst on a Ketosis-based diet like Atkins).
Protein rebuilds muscles. Be sure to consume at least ½ gram for each pound of body weight per day. If you are also doing other training, consume even more.
If you become dehydrated less blood will flow through muscles. The muscles will be more prone to injury. Be sure to drink fluids before, during, and after running.
Vitamins and minerals are required for a variety of reasons related to recovery.
And, most important of all, NEVER run whilst eating a Dairy Queen ice cream cone or breast-feeding your baby. Always wait until you’re finished!
EDITOR:
THE FOLLOWING SHOULD BE “BOXED” OR PLACED SEPARATELY (THREE SEPARATE BOXES):
BOX 1:
WAYS TO AVOID RUNNING INJURIES:
Plan a progressive running program to prevent injuries. A five-minute warm-up (which should raise one's temperature by one degree) followed by stretching exercises, is essential before starting a run. Following the run, stretching again is important, because micro-tears that may have occurred will heal better.
During hot weather, running should be scheduled in the early morning or evening hours, to avoid heat exhaustion. Do not run when pollution levels are high. Be sure to have adequate rest between training sessions.
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.
In cool weather, you are less likely to get chilled if you run into the wind when you start running 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.
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.
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, do 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.
BOX 2:
RUNNING WARM UP
Increase the temperature of muscles - they work better at a temperature of 40 degrees.
Increase blood flow and oxygen to muscles.
Increase the speed of nerve impulses - making you faster.
Increase range of motion at joints reducing the risk of tearing muscles and ligaments.
Warm up will not only help avoid injury but will also improve performance.
A warm up should consist of:
Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with.
Stretching to increase the range of motion at joints. Emphasis should be placed on stretching the hip flexor muscles, quadriceps, hamstrings, lower back, adductor muscles as well as those on the outside of the hips.
The warm up should last around 10 - 15 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.
BOX 3:
RUNNING COOL DOWN
This is also often overlooked in favor of the bar but can help avoid injuries and boost performance. The aim of the cool down is to:
Gradually lower heart rate.
Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
Remove waste products such as lactic acid.
Reduce the risk of muscle soreness.
The cool down should consist of a gentle jog followed by light stretching. And, again, a low fat Koor Brothers Ice Cream cone from Annapolis Mall!