Jan 15 2015
You leap enthusiastically out of bed, quickly shower, put on your running clothes and shoes, your reflective running belt
or reflective vest
and you are out of the door ready for your early morning run. However, sometimes there are obvious signs that all is not well on your run.
Minor aches and pains are part and parcel of running. Knee pain, shin splints, tight hamstrings are all experienced by runners, especially people new to the activity. However, if the pain is severe and doesn’t seem to want to go away, then it could be due to one of two things – running shoes or over exercising. Most experts agree that a regular runner should run no more than 400 miles (644 km) in a pair of running shoes before a replacement pair is bought. The older the shoes, the less support and cushioning they give. It is also important to get the right pair of running shoes for you. Go to a store and ask an expert. There are many good stores that have trained staff who will watch you run on the treadmill so they can analyse your gait and then recommend the right shoes for you. The problem with overtraining is an obvious one. You want to reach your end goal too quickly and get over enthusiastic and do too much in a short period of time. It can only be detrimental to your final goal, so rethink your programme.
One of the major causes of cramp in your legs is dehydration. It’s really important to stay constantly hydrated and not drink gallons of fluid just before a run. If you do suffer from leg cramps during a run, stop and stretch and drink some water. Cramp in your side is usually caused by shallow breathing and is common among people just starting their running career. Learn to breathe properly so you are breathing from the base of your lungs. If you do experience cramps in your side then stop and take some long slow breaths, holding each breath for five counts before exhaling. Stomach cramps are generally caused by eating too much or eating immediately before running. Try not to eat anything for at least an hour before a run and then only something really light such as a small yoghourt or a rice cake with peanut butter.
- TIGHT MUSCLES
Continuous tight muscles only usually occur if you haven’t been doing the correct warm up and cool down exercises before and after your run. These exercises play an essential part in protecting runners from permanent injury. There are many different exercises you can perform before your run. Remember to start slowly, perhaps with a brisk walk, then a slow jog, gradually building up to your usual running pace. When finishing your run, slow it down to a jog and then a walk and follow this with some good stretching exercises and tight muscles will be a thing of the past.