...wear a hat in warm weather.
Keep your head cool. Up to 70% of your body heat is lost through the top of your head. Also, it helps to regularly pour water over your head. Remember, wearing a hat can keep the heat from being released through the best vent you have, the top of your head.
...eat a big meal.
Eating heavy meals that are high in protein or fat may put extra stress on your system when you exercise. As an alternative to big meals, try eating light, easily digestible snacks every hour or two.
...run in the dark.
Whether you are male or female this is a bad idea. You can easily not see things such as trash, a root or a rock sitting on the path where you are running, and then you trip over it and injure yourself. Also, particularly if you are not wearing reflective clothing, it is hard for cars to see you. If you still want to run in the dark after this warning, make sure you are wearing reflective clothing, don't run alone, and bring a cell phone or whistle in case you fall and need help.
Never take painkillers to mask the pain from a running injury so you can continue to run. You can do other things while injured, such as work on your form, run in a pool, take a spinning class, go swimming or ride a stationary bike, to maintain your fitness level. Again, rest, ice, compression and elevation will help make it better. You can also take pain medication, such as ibuprofen or acetaminophen, to help alleviate swelling and discomfort during your recovery.
...run your hardest every day.
You shouldn't come home huffing and puffing and unable to move after every run. Recovery days prevent injuries and make your running experiences more enjoyable.
...land first on your toes when you run.
At this stage in your running you should be landing on your heels. If you get to a certain faster pace (about seven minutes per mile) there is a technique you can learn where you land on the ball of your foot and quickly shift to your heel. Running on your toes will quickly lead to shin splints and other injuries.
...overuse a running shoe.
An excellent strategy is to rotate several pairs of running shoes at the same time, even if they are the same model. This keeps any particular shoe from causing irritation or wearing excessively in a particular area. You'll have to buy a certain number of shoes based on your mileage anyway, so you might as well have them now and keep your body healthy; the shoes will last just as long either way.
Quick Running Tips:
- Run against traffic.
- Keep to the side of the road.
- Do not make eye contact with dogs.
- If you run at night, make yourself visible.
- Run with a friend.
- Rotate shoes.
- R.I.C.E.(rest, ice, compression, elevation)
ABOUT THE AUTHOR
Greg Shealey is a health educator and president and founder of Bio-Fit and Wellness.