SAFETY MATTERS
Every Single Time
Before Going Out
Check the weather . . .
Rain? Run! Walk!
Heat? Take extra water ! !
Lightening? Thunder? DON’T GO ! ! !
W4MTP does not meet during lightening and thunder – Visit this website or WCAV-TV (Channel 19) - CBS (cable channel 3) for announcements
Dress appropriately . . .
Hot or humid? Wear lightweight, light colored, loose-fitting clothes
Dusk, dawn, rain? Wear bright reflective clothing
Check the condition of your gear, AKA your SHOES
Tell someone your route and expected return time, especially if you go solo
While Out There
Be Prepared & Cautious . . .
Walk at least ¼ mile to warm up
Walk or run with a buddy
Use sidewalks where available
On the road go in single-file formation, face the traffic, pass carefully
DO NOT use headphones (be fully aware of your surroundings)
Vary your routes to decrease predictability for attackers
Carry cell phone and take ID (or write name in shoe with permanent marker)
Be aware of your environment . . .
Keep an eye on the weather
Watch the traffic (Assume drivers aren’t aware of you)
Look BOTH WAYS before crossing streets and obey traffic signals. Stay
alert to obstacles around and in the terrain of your route
Look for suspicious characters; make eye contact; have a plan in case you are approached
Be aware of your body . . .
Prevent injuries -- listen to your body and know your limits
When Finished
You aren’t finished until you . . .
Cool down (walk about ¼ mile) + Stretch + Hydrate
Rules of the Road
On the track:
On the road:
Clothing
Dressing comfortably with lightly colored clothing made of fabrics which are both lightweight and breathable and made to wick moisture away from the skin.
Sun Exposure
Exposure to the sun is also usually a concern when running in warm weather. Wearing a lightweight, breathable hat can help to keep the sun off the face without causing the runner to overheat. Several brands of sunscreen are designed specifically for use by runners and other athletes which are less likely to drip into the eyes and cause stinging or burning.
Dehydration Prevention
8 by 8 rule - drink at least eight 8-ounce glasses of water a day. Most adults lose about 2.5 liters of water a day through
breathing, sweating and elimination. Food accounts for about 20 percent of your fluid intake, so consuming 2 liters of
water a day (a little more than 8 cups) in addition to your normal diet should replace what you lose. Institute of Medicine
recommends more - 13 cups of liquids a day for men and about 9 cups for women.
Make a conscious effort to stay hydrated and to make water your beverage of choice- drinking water with every meal
and between each meal; taking water breaks instead of coffee or tea breaks; and substituting sparkling water for alcohol.
Mild to moderate dehydration may cause:
• Excessive thirst
• Sleepiness or tiredness
• Dry mouth
• Decreased urine output-dark urine
• Few or no tears when crying
• Muscle weakness
• Headache
• Dizziness or lightheadedness
Severe dehydration, a medical emergency, can cause:
• Extreme thirst
• Irritability and confusion in adults
• Very dry mouth, skin and mucous membranes
• Lack of sweating
• Little or no urination- any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold
• Low blood pressure
• Rapid heart beat
• Fever
• More serious cases, delirium or unconsciousness
Hyponatremia - too much water
“Long distance, marathon and triathlon runners are most at risk,” says Ghiron, “because the longer they run the more they sweat, and the more likely they are to consume too much water without taking in enough sodium.” Sodium (salt and chloride) is an essential electrolyte which allows water to permeate the cell walls so that water can be redistributed throughout the body, allowing muscles to work and organs to function.
Most people don’t get into trouble with a morning workout or a three to five-mile run. But longer races, like the Boston Marathon, can create an electrolyte deficiency over time that can result in confounding symptoms that are completely counter-intuitive. “In short, “ says Ghiron, “if you are consuming too much water and not enough electrolytes, your body can’t use the water you’ve given it, and you’ll actually be dehydrated while you’re virtually drowning your body. “ Untreated, this can lead to collapse, convulsions, and even death.
The symptoms of hyponatremia include bloating, a feeling of fullness in your stomach, nausea, incoherence and disorientation. You may be unable to take in any more water, and also unable to urinate: these are warning signs to get to the medical tent and ask for help. “It’s important to review the symptoms and signs with your support team,” says Ghiron,
“because if you have the symptoms of hyponatremia, chances are good that you’ll either be unable to communicate that, or unable to know you’re in trouble.”
Running with Asthma
Research shows that gradually running is much easier on asthmatic lungs than intense, allout speed. This is true both when learning the sport and also when practicing. Short, intense bursts of speed can leave the asthmatic runner desperately gasping for air, so longer, slower, endurance runs are easier on the lungs.
Common Running Injuries
Despite your best injury prevention efforts, you may find yourself dealing with some aches and pains. Most running injuries take a few weeks to develop.
Hip & Thigh Injuries
Hip Bursitis
Inflammation of the bursa over the outside of the hip joint, so-called trochanteric bursitis, can cause pain with hip movement. Treatment of hip bursitis is often effective, but the condition has a tendency to come back and sometimes becomes a persistent problem.
Snapping Hip Syndrome
Snapping hip syndrome is a word used to describe three distinct hip problems. The first is when the IT band snaps over the outside of the thigh. The second occurs when the deep hip flexor snaps over the front of the hip joint. Finally, tears of the cartilage, or labrum, around the hip socket can cause a snapping sensation.
Iliotibial Band Syndrome
The iliotibial band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.
Pulled Hamstring
A pulled hamstring is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.
Knee Injuries
Patellofemoral Syndrome
Also called “Runner’s Knee,” problems associated with the patella, or kneecap, are common in runners. The term runner’s knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain.
Dislocating Kneecap
A dislocating kneecap causes acute symptoms during the dislocation, but can also lead to chronic knee pain. Patients who have a dislocating kneecap may improve with some specific physical therapy strengthening exercises.
Plica Syndrome
Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.
Leg Injuries
Shin Splints
Shin splints, like runner’s knee, is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.
Stress Fractures
Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.
Exercise Induced Compartment Syndrome
Exercise induced compartment syndrome is a condition that causes pain over the front of the leg with activity. Patients with exercise induced compartment syndrome may require surgery, call a fasciotomy, to relieve their symptoms.
Ankle Injuries
Ankle Sprain
Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.
Achilles Tendonitis
Achilles tendonitis is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.
Foot Injuries
Plantar Fasciitis
Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.
Overpronation
Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety of problems by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.
Arch Pain
Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.
Avoiding Injuries
While this information should probably be first, many athletes, runners included, fail to take proper steps to avoid injury. Even with the most attentive preventative athlete, however, a running injury may still occur--such is the nature of the sport. Taking a few steps will decrease your chances of developing a serious problem:
• Wear Proper Footwear
• Stretch Out Properly
• Cross-training
Injury Prevention - Preventing Common Running Injuries
Injury prevention is a very serious issue for those who run regularly, especially those who are in training for a particular race or event. In these cases injury prevention is not only important because it helps the runner to avoid a painful injury and potentially long recovery period but it is also critical because an injury can disrupt the training schedule and result in
the runner not being properly prepared for the race or event. This article will provide some basic tips for runners which will help them to prevent injuries.
Well designed equipment which also fits properly can go a long way towards injury prevention for runners. One of the most important pieces of equipment for runners is their running shoes. Running shoes should fit properly, not be overly worn and should also ideally be designed to accommodate the runner’s style of running. Additionally, running shoes should be replaced regularly to prevent injuries which may result from the running shoe being overly worn out. A good recommendation for how often to replace a pair of running shoes is every 300-500 miles. Runners should keep a detailed training log with a section for accumulated miles since the runner started wearing a new pair of running shoes. This will allow the runner to easily determine when they have reached the 300-500 mile range on a particular pair of running shoes and are likely to be in need of a new pair in the near future.
Stretching regularly can also help runners to avoid injuries. One worthwhile recommendation for stretching is to stretch during and after a run. Many novice runners make the common mistake of thinking they should stretch before their run but this is not necessarily true. Runners who stretch before they run are stretching cold muscles which are not as pliable as muscles which have been warmed up with a short jog. For example if you are planning to go for a five mile run, you might want to consider jogging an easy one half mile or a mile before you stretch to give your muscles ample time to warm up and be more receptive to stretching. It is also a good idea to stretch after you have completed your run. This will help your muscles to cool down properly and will aid in the recovery process of the muscles. This is important because the muscles can tighten considerably during the course of the run. Stretching them afterwards will help to prevent a long term shortening of the muscles.
Finally, runners can help to prevent injuries by taking care to avoid doing too much mileage too quickly. An individual who has not been running at all and attempts to immediately start running 5-7 miles per day is likely to experience a number of different injuries. Those who have not been running regularly are advised to start out with only a couple of miles a day.
Even experienced runners can cause injuries by attempting to increase their mileage too quickly. You should aim to make mileage increases as gradual as possible and try to limit yourself to increase of no more than 10% per week to avoid injuries commonly associated with overtraining such as shin splints and stress fractures.
Check the weather . . .
Rain? Run! Walk!
Heat? Take extra water ! !
Lightening? Thunder? DON’T GO ! ! !
W4MTP does not meet during lightening and thunder – Visit this website or WCAV-TV (Channel 19) - CBS (cable channel 3) for announcements
Dress appropriately . . .
Hot or humid? Wear lightweight, light colored, loose-fitting clothes
Dusk, dawn, rain? Wear bright reflective clothing
Check the condition of your gear, AKA your SHOES
Tell someone your route and expected return time, especially if you go solo
While Out There
Be Prepared & Cautious . . .
Walk at least ¼ mile to warm up
Walk or run with a buddy
Use sidewalks where available
On the road go in single-file formation, face the traffic, pass carefully
DO NOT use headphones (be fully aware of your surroundings)
Vary your routes to decrease predictability for attackers
Carry cell phone and take ID (or write name in shoe with permanent marker)
Be aware of your environment . . .
Keep an eye on the weather
Watch the traffic (Assume drivers aren’t aware of you)
Look BOTH WAYS before crossing streets and obey traffic signals. Stay
alert to obstacles around and in the terrain of your route
Look for suspicious characters; make eye contact; have a plan in case you are approached
Be aware of your body . . .
Prevent injuries -- listen to your body and know your limits
- Signs of heat exhaustion and heat stroke including, but are not limited to: headaches, light-headedness, weakness, moist skin, confusion, upset stomach, dry hot skin with no sweating
- Signs of dehydration including, but are not limited to: loss of energy, decreased performance, muscle cramps
- Sore muscles and joints are to be expected. Continue with your workout.
- Pain in the joints (ankles, knees, or hips) or low back and feelings of pelvic pressure.
- Discontinue your workout until approved by your physician.
When Finished
You aren’t finished until you . . .
Cool down (walk about ¼ mile) + Stretch + Hydrate
Rules of the Road
On the track:
- The inside lanes are for the faster runners.
- Do not stand on the track to chat, stretch or rest – move over to the grass.
- Runners using the track in a reverse direction (clockwise) should always yield to those running in a counterclockwise direction.
- To protect the track and runners, NO wheeled vehicles such as wheelchairs, strollers or bicycles are allowed on the track at any time. Strollers should be pushed on the grass around the outside of the track.
- Please do not leave children of any age unattended on or near the track.
- Pink ladies cannot be responsible in any way for the care of children during training. Unsupervised children can threaten the safety of runners.
- Do not stand on the track to chat, stretch or rest – move over to the grass.
On the road:
- Obey all stop signs, traffic lights, and rules of the road.
- When running on the sidewalk, move to single file to let pedestrians pass.
- Don’t run alone or leave someone stranded on their own.
- Have a plan for emergencies or unexpected changes in the route.
- Don’t run plugged into both earphones – you might miss important sounds.
- Always have an ID on you & include important medical information
Clothing
Dressing comfortably with lightly colored clothing made of fabrics which are both lightweight and breathable and made to wick moisture away from the skin.
Sun Exposure
Exposure to the sun is also usually a concern when running in warm weather. Wearing a lightweight, breathable hat can help to keep the sun off the face without causing the runner to overheat. Several brands of sunscreen are designed specifically for use by runners and other athletes which are less likely to drip into the eyes and cause stinging or burning.
Dehydration Prevention
8 by 8 rule - drink at least eight 8-ounce glasses of water a day. Most adults lose about 2.5 liters of water a day through
breathing, sweating and elimination. Food accounts for about 20 percent of your fluid intake, so consuming 2 liters of
water a day (a little more than 8 cups) in addition to your normal diet should replace what you lose. Institute of Medicine
recommends more - 13 cups of liquids a day for men and about 9 cups for women.
Make a conscious effort to stay hydrated and to make water your beverage of choice- drinking water with every meal
and between each meal; taking water breaks instead of coffee or tea breaks; and substituting sparkling water for alcohol.
Mild to moderate dehydration may cause:
• Excessive thirst
• Sleepiness or tiredness
• Dry mouth
• Decreased urine output-dark urine
• Few or no tears when crying
• Muscle weakness
• Headache
• Dizziness or lightheadedness
Severe dehydration, a medical emergency, can cause:
• Extreme thirst
• Irritability and confusion in adults
• Very dry mouth, skin and mucous membranes
• Lack of sweating
• Little or no urination- any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold
• Low blood pressure
• Rapid heart beat
• Fever
• More serious cases, delirium or unconsciousness
Hyponatremia - too much water
“Long distance, marathon and triathlon runners are most at risk,” says Ghiron, “because the longer they run the more they sweat, and the more likely they are to consume too much water without taking in enough sodium.” Sodium (salt and chloride) is an essential electrolyte which allows water to permeate the cell walls so that water can be redistributed throughout the body, allowing muscles to work and organs to function.
Most people don’t get into trouble with a morning workout or a three to five-mile run. But longer races, like the Boston Marathon, can create an electrolyte deficiency over time that can result in confounding symptoms that are completely counter-intuitive. “In short, “ says Ghiron, “if you are consuming too much water and not enough electrolytes, your body can’t use the water you’ve given it, and you’ll actually be dehydrated while you’re virtually drowning your body. “ Untreated, this can lead to collapse, convulsions, and even death.
The symptoms of hyponatremia include bloating, a feeling of fullness in your stomach, nausea, incoherence and disorientation. You may be unable to take in any more water, and also unable to urinate: these are warning signs to get to the medical tent and ask for help. “It’s important to review the symptoms and signs with your support team,” says Ghiron,
“because if you have the symptoms of hyponatremia, chances are good that you’ll either be unable to communicate that, or unable to know you’re in trouble.”
Running with Asthma
Research shows that gradually running is much easier on asthmatic lungs than intense, allout speed. This is true both when learning the sport and also when practicing. Short, intense bursts of speed can leave the asthmatic runner desperately gasping for air, so longer, slower, endurance runs are easier on the lungs.
- Running in cold, dry weather is harder on the lungs than warmer, moist conditions. If the lungs are kept moist and warm, then an attack is much less likely, since dryer and colder conditions are triggers.
- If you are going to be running in cold weather, using a scarf or muffler to protect your nose and throat may help.
- Be informed about your medications, and pay close attention to your requirements to minimize the possibility of an outbreak. Getting careless due to inattention or the excitement of an event may result in unpleasant consequences.
- Keep your body in good shape. Regular aerobic exercise, in particular, will help to develop your lungs and might prevent them from reacting when you especially don’t want them to.
- Yoga, with its gentle stretching and concentration on the breath can greatly help asthmatics to stay fit and avoid attacks induced by running. With yoga, every movement is coordinated with the breath and this discipline will greatly help when actually running on the track. You can learn to coordinate your running steps with your breath in a mindful way that reduces the likelihood of an asthma attack. In addition, yoga greatly relaxes the body and reduces stress. Often the fear of an asthma attack is exactly the trigger that brings on a real one.
Common Running Injuries
Despite your best injury prevention efforts, you may find yourself dealing with some aches and pains. Most running injuries take a few weeks to develop.
Hip & Thigh Injuries
Hip Bursitis
Inflammation of the bursa over the outside of the hip joint, so-called trochanteric bursitis, can cause pain with hip movement. Treatment of hip bursitis is often effective, but the condition has a tendency to come back and sometimes becomes a persistent problem.
Snapping Hip Syndrome
Snapping hip syndrome is a word used to describe three distinct hip problems. The first is when the IT band snaps over the outside of the thigh. The second occurs when the deep hip flexor snaps over the front of the hip joint. Finally, tears of the cartilage, or labrum, around the hip socket can cause a snapping sensation.
Iliotibial Band Syndrome
The iliotibial band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.
Pulled Hamstring
A pulled hamstring is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.
Knee Injuries
Patellofemoral Syndrome
Also called “Runner’s Knee,” problems associated with the patella, or kneecap, are common in runners. The term runner’s knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain.
Dislocating Kneecap
A dislocating kneecap causes acute symptoms during the dislocation, but can also lead to chronic knee pain. Patients who have a dislocating kneecap may improve with some specific physical therapy strengthening exercises.
Plica Syndrome
Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.
Leg Injuries
Shin Splints
Shin splints, like runner’s knee, is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.
Stress Fractures
Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.
Exercise Induced Compartment Syndrome
Exercise induced compartment syndrome is a condition that causes pain over the front of the leg with activity. Patients with exercise induced compartment syndrome may require surgery, call a fasciotomy, to relieve their symptoms.
Ankle Injuries
Ankle Sprain
Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.
Achilles Tendonitis
Achilles tendonitis is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.
Foot Injuries
Plantar Fasciitis
Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.
Overpronation
Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety of problems by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.
Arch Pain
Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.
Avoiding Injuries
While this information should probably be first, many athletes, runners included, fail to take proper steps to avoid injury. Even with the most attentive preventative athlete, however, a running injury may still occur--such is the nature of the sport. Taking a few steps will decrease your chances of developing a serious problem:
• Wear Proper Footwear
• Stretch Out Properly
• Cross-training
Injury Prevention - Preventing Common Running Injuries
Injury prevention is a very serious issue for those who run regularly, especially those who are in training for a particular race or event. In these cases injury prevention is not only important because it helps the runner to avoid a painful injury and potentially long recovery period but it is also critical because an injury can disrupt the training schedule and result in
the runner not being properly prepared for the race or event. This article will provide some basic tips for runners which will help them to prevent injuries.
Well designed equipment which also fits properly can go a long way towards injury prevention for runners. One of the most important pieces of equipment for runners is their running shoes. Running shoes should fit properly, not be overly worn and should also ideally be designed to accommodate the runner’s style of running. Additionally, running shoes should be replaced regularly to prevent injuries which may result from the running shoe being overly worn out. A good recommendation for how often to replace a pair of running shoes is every 300-500 miles. Runners should keep a detailed training log with a section for accumulated miles since the runner started wearing a new pair of running shoes. This will allow the runner to easily determine when they have reached the 300-500 mile range on a particular pair of running shoes and are likely to be in need of a new pair in the near future.
Stretching regularly can also help runners to avoid injuries. One worthwhile recommendation for stretching is to stretch during and after a run. Many novice runners make the common mistake of thinking they should stretch before their run but this is not necessarily true. Runners who stretch before they run are stretching cold muscles which are not as pliable as muscles which have been warmed up with a short jog. For example if you are planning to go for a five mile run, you might want to consider jogging an easy one half mile or a mile before you stretch to give your muscles ample time to warm up and be more receptive to stretching. It is also a good idea to stretch after you have completed your run. This will help your muscles to cool down properly and will aid in the recovery process of the muscles. This is important because the muscles can tighten considerably during the course of the run. Stretching them afterwards will help to prevent a long term shortening of the muscles.
Finally, runners can help to prevent injuries by taking care to avoid doing too much mileage too quickly. An individual who has not been running at all and attempts to immediately start running 5-7 miles per day is likely to experience a number of different injuries. Those who have not been running regularly are advised to start out with only a couple of miles a day.
Even experienced runners can cause injuries by attempting to increase their mileage too quickly. You should aim to make mileage increases as gradual as possible and try to limit yourself to increase of no more than 10% per week to avoid injuries commonly associated with overtraining such as shin splints and stress fractures.
