Running: Knowing the Basics Goes a Long Way

People of almost any age can run for exercise. It can be done virtually anywhere at minimal cost, and you do not 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

Your running shoes do not have to be the newest, or the fanciest, or the most expensive shoes. But they should fit properly and comfortably, be well cushioned, and give your feet and ankles proper support.

Ask questions of the sales personnel to assure a good fit. Expect to replace your shoes relatively frequently every six months or 350-500 miles (563-805 kilometers). 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 should be a part of your running routine. All runners should follow these basic safety rules:

• Run in familiar neighborhoods close to your home.
• Do not 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.
• Avoid wearing headphones while running, as they decrease your awareness of surroundings.

Avoiding Injuries

Running injuries tend to be nagging rather than severe, but still require attention. The best approach is to avoid them. Common runner injuries can be avoided by taking some relatively simple steps. First, do not 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, director of the foot center at Boston 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.

Treating the Inevitable

No matter how careful you are, you are likely to eventually suffer some running-related injury. Generally, running injuries can be divided into four levels (also known as the functional classification of pain):

• Level 1—Minor pain noticed after running
• Level 2—Discomfort or tightness noticed while running, but does not limit activity
• Level 3—Pain felt while running that begins to limit activity
• 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. (For example, apply ice [wrapped in a towel] for 15-20 minutes.) Ice as many times as possible each day until the symptoms abate. It is important to sufficiently rest your injury . Failing to properly rest a low-level injury can make it worse. In general:

• Level 1 may requires 1-2 days rest.
• Level 2 requires 4-7 days rest.
• Level 3 requires 2-4 weeks rest.
• Level 4 may need six weeks or more of relative rest.

Use anti-inflammatory medicine strictly according to package instructions or physician guidance 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 does not 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.