Running is a great form of exercise and sport. Whether alone or in a team environment, running, when done properly, can enhance physical fitness, coordination, sense of accomplishment and development. However, running in the wrong conditions or doing so incorrectly, could lead to injuries.
What are the signs that I might have a running injury?
- Pain or discomfort while
- Pain at rest
- Inability to sleep
- Easily experiencing shortness of breath
- Headaches during or after running
- Dizziness or lightheaded feeling any time
Why is it important to stop running if I’m hurt?
Pushing through pain just makes the problem worse, which will ultimately keep you from running longer. Stopping when there is a problem and correcting it gets you back running again in the shortest, safest amount of time. If you start feeling pain, contact your doctor or ask to see a physical therapist. Often times, small corrections made by therapists can take the pain away and get you running again.
How can I prevent running injuries?
- Talk about running with a coach, trainer or physical therapist
- Determine the goal for why you are running
- Develop a running plan and strategy that is compatible with your goal and current fitness level
- Set safe, achievable goals and advance slowly and cautiously, Working with a coach or therapist can help you make the right goals for your fitness level.
Preparing to run:
- Hydrate in advance
- Stretch and warm up your body before beginning
- Speed up slowly
Proper running attire:
The local running store is a good place to start and ask questions. It’s important remember the following:
- Lightweight, breathable clothing prevents perspiration buildup and allows for better body heat regulation
- Hats that shield the body from the sun but allows temperature regulation
- Proper fitting socks to avoid blisters and irritation
- Proper shoes with good arch support
- inspect shoes before running: if they seem worn thin or lack support, it’s time to purchase new shoes!
- Orthotic shoe inserts for people with flat feet, high-arched feet, unstable ankles or other foot problems.
Safe weather conditions:
Children and teens cannot tolerate weather extremes quite like adults can. Prevent heat illnesses like sunburns, dehydration or exhaustion by being conscious of weather conditions prior to your run.
Avoid running if:
- Temperatures are over 90 degrees,
- Humidity levels are high
- Temperatures are freezing