Read before you run – The Good Men Project

By Sy Boles | Harvard Staff Writer | Harvard Gazette

It’s not uncommon to see some brave souls in gloves and balaclavas jogging along the Charles or across Cambridge Common in the snow. But for most of us, running outdoors is a fair-weather sport.

It is also dangerous. Injury statistics vary, but research shows that every year, roughly Half of all runners Experience an injury serious enough to sideline them for a period of time. Adam TenfordSpaulding Rehabilitation Hospital, a Harvard Medical School associate professor of physical medicine and rehabilitation and an expert in sports medicine, offers safety tips for those new to the sport or just getting rusty.

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What are some good tips for someone who hasn’t run recently and wants to start a regular outdoor running practice?

Running is a great outdoor activity, especially during the warmer months of the year. For those returning to running, this should be done gradually to allow the musculoskeletal system to adapt.

There are many “Couch to 5K” programs available for those who are running or who have taken a break from regular running. It can be helpful to include ongoing coach training plans. Having a defined race can be motivating and help build a routine toward a goal.

In general, variable training variables can include frequency, duration, or intensity, and changing one variable at a time can help monitor responses to increased effort. As with any new form of exercise, people with underlying health concerns should consult with a doctor to make sure it’s safe to add a new physical activity like running.

How can new or returning runners reduce their risk of injury?

In general, a 10 percent rule of thumb is often recommended for increasing total training volume per week. However, there is no strong science to support this.

I often advise runners to think about gradually increasing training effort each week and reducing training volume by one-third every third week. Having regular running shoes and alternating between two pairs of training shoes allows the shoes to recover from moisture and humidity, with a reminder to replace shoes if they show wear or every 300-500 miles.

Getting at least seven hours of regular sleep per night can reduce the risk of injury and improve recovery between training sessions. I recommend regular strength training two to three times per week, including lower-body exercises such as calf raises, leg lifts, balance exercises, abdominal and leg core strengthening, and standing exercises such as single-leg squats that mimic running form to improve strength.

Within 15-30 minutes of a run, a post-exercise snack with carbohydrates and protein is really important for restoring muscle glycogen — chocolate milk has actually been shown to be an ideal recovery drink.

How should runners think about nutrition before and after running?

Nutrition is critically important. Ensuring adequate energy intake, including adequate carbohydrates, allows for an appropriate response to exercise and avoidance of risk factors for running injuries, as described by the female and male athlete triad and relative energy deficits in sports. I don’t recommend fasting, as having enough fuel throughout the day allows for running with sufficient ability to recover and avoid injury.

Within 15-30 minutes of a run, a post-exercise snack with carbohydrates and protein is really important for restoring muscle glycogen — chocolate milk has actually been shown to be an ideal recovery drink.

For female runners, it can be helpful to track menstrual periods and make sure they aren’t becoming more spaced out or stopping due to insufficient fuel. Similarly, male athletes should be monitored for signs of fatigue or other markers of low testosterone levels that may be related to low fuel.

What gear do you recommend for new runners?

It’s easy to get overwhelmed with the number of options for gear and technology. Part of the fun of running is the ability to perform this activity with a pair of comfortable shoes and clothing that is appropriate for the environment, with good skin protection, and don’t forget sunscreen. A watch and monitoring training effort by tracking your resting heart rate each morning can help monitor distance and how you’re recovering.

Performance footwear with AFTs (advanced footwear technology) should be used excitingly but slowly to improve your running speed to allow your body to adapt to new running mechanics, especially if you have a history of prior running-related injuries. If you’re using other technology, make sure you’re also monitoring perceived effort and whether you’re recovering from training effort.

What are the health benefits of regular running exercise?

Running has many health benefits for physical health and mental well-being. The Exercise is Medicine initiative recommends at least 150 minutes of moderate exercise per week as well as strength training. If you love to run, keep doing it and find health care providers who understand the unique needs of runners to identify strategies to safely play the sport.

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This is the story is reprinted with permission From the Harvard Gazette.

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