Tips for staying safe and expecting the unexpected
Posted April 20th, 2007 at 7:52 AM by Lisa Cieplechowicz
Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab
Most runners are aware of the dangers of overtraining and have read countless articles on how to prevent them through a sensible and well-structured regimen, the “10% Rule”, and many other strategies.
However, the one downside to this focus is that it often leads runners to overlook other, important safety and health concerns. That’s why we decided to put together this basic, and yet incredibly useful, list of tips to help you beginners be more aware and prepared on your next run:
1) There is safety in numbers. Running in pairs or groups has its social benefits, but also can help increase running safety. If you hurt yourself, there’s someone there to give you the help you may need (think how much better off you’d be after rolling an ankle to have assistance getting home). If you prefer to run solo, stick close to home and consider running only in populated areas that you are familiar with. This way, help is much easier to come by.
2) Run against traffic. The best way to avoid getting hit is to see what’s coming at you.
3) Watch your footing. Pay attention to the terrain you’re on and you will ensure a safer run for yourself. For example, steep, downward slopes require short strides and quick, light steps. If you should fall, try to go down on your side so your shoulder and thigh take the brunt of the impact.
4) Don’t leave injuries unattended. Something as little as a scrape can turn into a nasty infection if left alone. You can prevent this by washing out cuts and scrapes with water as soon after they occur as possible, and applying a dab of antibacterial ointment. With deeper cuts, apply pressure to stop any bleeding and consider medical attention. Bottom line, your run can wait for you to attend to your injury.
5) Make yourself visible at night. Sure it may seem like common sense, but it is essential to wear reflectors or light-colored clothing when going for a nighttime jog. It is not a difficult task, and it can be the difference between avoiding serious injury by way of cars, bikes, or anything that can’t see you.
6) Know your limits; listen to your body. If you begin to feel weak, dizzy, or nauseous, cut your run short and hydrate. If the symptoms don’t let up, seek medical assistance. Moreover, when summer weather rolls around, stick to running in shaded areas at the coolest times of the day. Wear visors and lightweight fabric that will help keep you cool. Most importantly still– stay hydrated!
7) Banish blisters. Besides the uncomfortable pain they often bring, blisters can cause you to adjust your stride to avoid putting pressure on the sore spots. This unnatural change in stride can lead to injury. Help yourself prevent blisters by switching to synthetic socks that reduce friction and moisture. Also, applying Band-aids, or BodyGlide Skin Formula, to spots where blisters tend to develop can help prevent them from spurring. One quick word of warning: cover opened blisters with a Band-aid to avoid painful irritation and possible infection. The better care you take of your blisters the faster they go away, and the faster you become able to run comfortably again.
8) Watch your step. Turning your ankle while running is common, and can sometimes cause serious harm. If you can immediately bear weight on a turned ankle and are able to jog on it within a couple of minutes, you are probably in the clear. Should swelling or throbbing occur, postpone your run and consider seeking medical attention at your nearby hospital’s emergency room. Either way, after any ankle roll it is not a bad idea to apply ice after your run.
9) Ditch the headsets. While music may make your run fun and motivational, by using headphones you are forfeiting an important sense: your hearing. Being aware of your surroundings is an important factor in trying to prevent potentially harmful accidents. This idea is more important when running in the street as opposed to running on the track.
10) Stay hydrated, but not too hydrated. Although hydration is critical for athletes, and especially runners, it is possible to exceed your body’s limits. Over-hydrating can lead to hyponatremia (also known as water-intoxication); a condition that detrimentally lowers your sodium levels and puts unnecessary stress on the kidneys. Symptoms include nausea, vomiting, and dizziness. Dr. Lewis Maharam, medical director of the New York City Marathon, recommends drinking 8 oz. of fluid for every 20 minutes of running to stay safely hydrated.
Expect the unexpected and remember the above tips on your next run! They can help you to stay safe, remain injury-free and therefore advance your quest for yet another PR!
Tags: concerns, health, hyponatremia, injuries, injury, injury free, injury prevention, overtraining, safe, safety, threats, water intoxication
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