Hello! I didn’t get a chance to post last night, because after running in the pouring rain, the only idea I wanted to entertain was a hot shower and a warm bed! 😉 I do have to report though that running in the rain with a group of people isn’t as bad as you’d think. I would say less than half the people who had signed up for the Club showed up last night for two main reasons 1) the weather and 2) the change in intervals. This week was a walk 3/run 7. We also ran in two waves, the slower paced runners went first, and five minutes later the faster runners took off. I went with the second (and much smaller) wave of people.
The Running Club member that ran with us was awesome! He was not only personable and talkative, but also motivating. He traveled from the front of the pack to the back cheering everyone on and encouraging us all. He had a cool accent and was in great shape. I inquired a lot about his participation in several triathalons (swim, run, bike). He stressed the importance of cross-training regularly to prevent injuries and build different muscles. Which brings us to Week 3’s Topic:
INJURIES (information taken from various handouts received at Running Club)
What are the main causes of injury?
- accidents (tripping over curbs, running into trees, and such)
- over achieving (a very common beginner mistake as well as runners training for longer races)
- equipment failure (wrong footwear)
How can I prevent injury?
- Find the right shoes for your foot and get new ones every 300-500 miles (TIP: when you get your new running shoes, write the date you bought them on them so you’ll know when it is time for new ones)
- Stretching! Never stretch cold muscles so if you must stretch before, jog for 5 to 10 minutes. Always stretch immediately after a run, and even days you don’t run!
- Drink plenty of water!
- Cross-train! In other words, switch it up by mixing in some biking, swimming, elliptical trainer sessions.
What are the most common running injuries?
- Achilles tendonitis: pain in your lower calf near your heel that is caused by tight calf muscles or poor stretching (among other things) and is usually felt when your heel hits the ground.
- Shin Splints: (a form of Tendonitis) shin pain in the front of the leg which are inflamed, usually on the outside/inside of the leg above the ankle but below the knee
- Plantar Fasciitis: inflamation on the bottom of the foot, caused by overuse or over used running shoes, presents itself as a sharp pain in the middle of the foot or the arch of the foot.
How should I care for an injury?
- Decrease your intensity/duration/frequency of exercise
- R.I.C.E- Rest, Ice, Compression, Elevation for 15 to 20 minutes every hour or two for 2-3 days
- Cross-Train (IS THIS A THEME OR WHAT?) in the event that running causes the pain. Try swimming, biking, or any other activity that will give your “running muscles” a break.
- See a doctor if the problem persists!