Running
Over the past quarter century, running has become one of the most popular forms of exercise. People of almost any age can participate and at minimal cost. There are some basic guidelines participants should know to help keep their running program productive, safe, and injury free.
Common Injuries
Most running injuries result from running either too much, too often, or too fast. Beginning runners are especially prone to injuries.
Running injuries can be caused by improper shoes or improper running style. Whatever the cause of the injury, it's important to deal with it and treat it, even if that means cutting back or taking time off from running.
Some common running injuries include:
For athletes who have experienced a sports-related injury, UPMC Center for Sports Medicine’s orthopaedic surgeons and board certified physical therapists will help to speed recovery and restore function.
Training Tips and Techniques
Running doesn't have to hurt. While it's true that the more an individual runs, the more at risk they are for an injury, some runners do manage to avoid getting hobbled by pain by developing healthy running habits.
- Always begin running with a warm-up. Start slowly and stay at a slow pace for the first
ten to 15 minutes of the run.
- Buy the right shoes, and replace them before they get worn out.
- In the case of small injuries, get in the habit of icing. This promotes deep circulation
and healing.
- Don't run every day. Take days off and cross train.
- Don't try to run too fast. Build your ability to run distances before you try to run those distances fast.
- Don't run too much before you're ready. Give your body time to get accustomed to running and its demands.
- Its okay to take days off, especially if you have an injury. Take a few days off while the injury is minor, instead of running through the pain and being sidelined for months down the road.
- Regardless of the temperature where you're running, you need to replace fluids to
avoid dehydration.
Choosing the Right Shoes
Many running injuries result from wearing the wrong shoes. And while lacing up the right pair of sneakers won't turn you into a superstar, it could save you pain and suffering down the road.
The goal is to find a shoe that allows a neutral foot strike. Go to a store that specializes in running shoes, and have them watch you run and look at your old shoes to see where they are worn. They should be able to suggest a running shoe that's appropriate for you.
Finally, buy shoes in the evening when your feet are at their biggest. Too-tight shoes are a pain.
Individuals should consult a physician before beginning any kind of training or
conditioning program.