Running into Spring

As the winter season fades behind us and warmer weather settles in, many are gearing up to get into “summer shape.”  For some, it is merely a time to step up the regular exercise routine, for others, this may be the first attempt to shed pounds and tone muscles.  One of the most popular ways to accomplish this is running.Beginning runners should set realistic goals for themselves and gauge progress by either the duration or distance of a run.  But even before embarking on this crusade, beginning runners must make sure they have no confounding medical conditions that may alter the running game plan.  Some of these include:  Asthma, High Blood Pressure, Diabetes, etc.  While it is universally agreed upon that exercise, including running, is an acceptable and recommended exercise activity, medical clearance may be prudent for those with these underlying conditions.  If you take medications, the dosages may need to be adjusted as running increases the bodies’ baseline metabolic rate.  Certain medications may require a lower dose and others a higher one.  It is best to schedule a run the same time each day, making it part of your routine. Keep in mind, however, that mid-afternoon may not be optimal, as most people experience a biorhythmic lull at this time.  Keep a running journal.  This feedback helps to monitor progress and often times serves as a psychological stimulus to improve running distance and/or time.  Wearing the proper shoes will help you enhance the run and evade injury.  Try not to get caught up in the marketing hoopla over running shoes-basically, they should fit snugly and provide good arch support.  If you have concerns about ankle strains or weakness, a high-top or three quarter sneaker style should provide the necessary support.   Remember to dress appropriately as well.  On hot days, light-colored clothing is advised to reflect heat. On cold days, layered clothing is recommended to entrap heat. In the cold weather, you should also cover the head.  Fifty percent of heat loss occurs through the scalp and when it’s cold, we want that heat.   Before starting any run, stretching is important.  Although there is a body of evidence that does not support stretching as an injury deterrent, there is another body that does.  It seems sensible that warming and loosening muscles before using them is best.  The main groups to stretch are the hamstrings, quadriceps, foot and ankle muscles.  Once you start running, maintaining proper form cannot be emphasized enough.  The running stride should level the horizon in front of you, i.e. your eyes should be able to fix on a point in the far distance and while you run, that point should not translate up and down.  The arms and shoulders should align over the hips and not be too far forward or backward.  Avoid dehydration while running by drinking at least ¾ cup of water every 15-20 minutes of the run.  If the run lasts more than one hour, a sports drink is recommended to help replace lost electrolytes.  Heat-related conditions such as heat cramping, heat exhaustion, and heat stroke are all manifestations of dehydration.  Dehydration can occur in hot and cold weather so one should not think they are free from the manifestations of dehydration simply because the ambient temperature is cooler rather than warmer.  As a general rule, however, I suggest not running outdoors when the ambient temperature is above 80ْ F and the barometric pressure is above 80%.  I call this the “80/80” rule.   

The most common running injuries include muscle pulls (strains), ligament injuries (sprains), and shin splints. It is not uncommon for a new runner, or a seasoned runner who is ramping it up, to experience muscle soreness two to three days after a run.  If, on the other hand, soreness lasts longer or is severe, an injury may be present.  The simplest “home remedy” to treat strains and sprains is easily remembered as R.I.C.E.-Rest, Ice, Compression, and Elevation.  Rest the injured area until you can bear weight with no more than mild pain. Ice is applied several times/day, while swelling is present, alternating with five minutes on and five minutes off of the injured area. Light compression may add comfort and reduce swelling. Elevation of the injured area also helps to relieve pain and reduce swelling.  If symptoms persist for more than seven to ten days, a visit to the physician is urged.  Once relatively pain free, returning to your routine running program will put you back on track to improve physical fitness and cardiovascular endurance.