HEALTH AND SAFETY TIPS FOR RUNNERS AND MARATHONERS FROM BOSTON UNIVERSITY ATHLETIC TRAINERS
(PRWEB) April 16, 2003 -
As runners from across the state, nation, and world gear up for the 107th Boston Marathon on April 21, some of us might be inspired to get out there, pound the pavement, and unleash the runner inside. Whether you are just starting out, or are a more experienced runner, a little knowledge about what to wear, how to eat, and how to train will go a long way in preventing injuries to our muscles and joints and allow us to perform at our best.
Sara Brown, a certified athletic trainer at Boston University's Sargent College of Health and Rehabilitation Sciences, and Dan McGovern, a certified sports physical therapist, strength and conditioning specialist, and athletic trainer at Boston University Rehabilitation Services, make the following recommendations:
V Those who are just starting an exercise program should consult with their physician before beginning.
GEAR
V Wear a running shoe designed for your foot size and type.
The best way to find an appropriate shoe is to go to a store with a knowledgeable staff. A good athletic shoe salesperson will look at your bare foot and watch you walk before recommending a shoe type. A bad athletic shoe salesperson will focus on color and hype.
V Get new running shoes around every 300 miles.
The midsole material loses its ability to provide cushion and/or stability before the outer sole shows significant wear.
V Wear reflective clothing when running in any low light situations.
V For additional safety, always run against traffic when running on the road.
V Wear multiple layers of clothing to protect against hyperthermia or hypothermia.
V When it's cool and raining, avoid cotton materials next to the skin because they stay wet and can cause excessive heat loss. Don't forget the sunscreen.
TRAINING
V Warm up before stretching.
The warm up can consist of any mild activity that increases your body temperature. Once a light sweat has broken, begin your stretching program.
V Stretch before and after running.
Target the major muscle groups of the lower extremity - quadriceps, hamstrings, calves, and iliotibial band. Athletic trainers, physical therapists, and personal trainers can all provide instruction on proper stretching techniques. Hold each stretch for a minimum of 15 - 20 seconds.
V Don't overdue it at the beginning
Nothing is more discouraging to an exercise routine than extreme muscle soreness. To avoid this, begin with a short distance and a comfortable pace. (You've exceeded a comfortable pace if you can't hold a conversation while running.)
V Increase in gradual increments.
When you decide to increase your training, progress your time or distance about 10%.
V Create a training plan.
Whether your goal is to run a 5-K race in three months or to decrease your time in a half marathon, a written training plan will provide guidance to safely meet your goal. Many Web sites provide pre-packaged training plans to give you training suggestions.
V Avoid always training on a cambered road.
The road camber is the pitch that allows for drainage. The unequal body mechanics that result from running on a cambered road can be injurious. Try the sidewalk, a running trail, or any other flat surface for variety.
V On race day, follow your usual plan.
Race day is not the time to experiment with nutritional supplements, new shoes or a faster pace. Try out any new twists to your running program well before you want your best performance.
V Know your pace and stick to it.
An overeager start to a race can produce a sluggish finish. On your training runs, time yourself over a fixed distance so that you can monitor your pace. Most races have mile markers - use them to slow down (or speed up) accordingly.
V Listen to your body when you're training.
Overuse conditions affecting the foot, lower leg and knee are the most common injuries experienced by runners. Following a progressive training plan, wearing appropriate footwear, and decreasing mileage when symptoms appear are the most strategic ways to avoid a nagging injury that requires absolute rest. Pain that occurs throughout a run or persists after a workout is an indication that further intervention by a health care professional is needed.
V Avoid race day injuries.
Common preventable injuries and conditions at the finish line include runner's nipples, foot blisters, sunburn, and dehydration. Men can prevent runner's nipples be putting bandaids or petroleum jelly over the nipples. The best prevention against foot blisters is appropriate shoes that are not being worn for the first time on race day.
NUTRITION
V Drink more water than you think you need.
You get thirsty only after you start needing to replenish your fluids. If you are training for long distances, use your weight (pre and post exercise) as a barometer of your hydration status. If you haven't regained your weight before your next workout, you aren't drinking enough. A well-hydrated person has light yellow or clear urine. Dark yellow urine indicates that you need to drink more.
V Use electrolyte drinks sparingly, particularly if you are running only short distances.
The media would have us believe that all exercise warrants immediate electrolyte supplementation. Water is best, cheapest and the most available for most recreational runners. For longer distances, consider an electrolyte drink during a training run or race, particularly in hot weather. For detailed information on fluid replacement, see the National Athletic Trainers' Association position statement at http://www. nata. org/publications/otherpub/positionstatements. htm (http://www. nata. org/publications/otherpub/positionstatements. htm)
V If you're eating soon before running, choose high carbohydrate foods.
Carbohydrates are metabolized more quickly than proteins and fats and may make your workout more comfortable. Of course, if you've eaten peanut butter before exercising for 20 years with no problems, there's no need to change.
Boston University's Sargent College of Health and Rehabilitation Sciences is an institution of higher education and research whose premier academic programs prepare dynamic health professionals and whose research and leadership is the health and rehabilitation sciences is actively shaping health care. For more information about Sargent College and to learn about their degree programs in physical therapy, occupational therapy, communication disorders, health sciences, athletic training, nutrition, and rehabilitation counseling, visit http://www. bu. edu/sargent (http://www. bu. edu/sargent).
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