Written by Dr. Prathap Addageethala
It's getting warmer out there, and people are starting to stretch their legs by getting out and putting in a few kms on the road. As North America thaws out from an exceedingly frigid winter, it's rolling into the hottest part of the year here in Southern India, where temperatures can soar past 37C with regularity.
I am planning to run a 10K for the very first time in May of this year. There. I said it. You know what they say, "speak your dreams into existence." And I'll be honest with you, I'm a bit nervous. That seems fairly normal considerig the longest race I have ever run was while I competed for my elementary school's cross country team. I can't even be sure that it was more than 5km back then, so if it wasn't, then 5km was my all time longest run. EXACTLY HALF OF HOW FAR I NEED TO GO.
In high school I was a decent athlete. During our mandatory timed mile run in Phys.Ed I posted a respectable 6 minutes and change; during our 12 minute timed run, I chugged out 7 laps. A lot has changed since then! Two degrees, multiple injuries, and two moves across international borders later, I'm a slightly overweight and under-active healthcare practitioner. Doctors are human too!
I have had a longer hiatus from training and regular exercise than I'm proud to admit. So, naturally, my worries in running this middle distance race stem from that; will I be able to finish? will I injure myself? After doing some light reading about starting a running regimen, I noticed a few things. It seems that all fledgling runners go through a period of uncertainty. Everything that I read indicate that they are all normal concerns that engaging in a new physical form of rigorous training elicits. And rightfully so!
Common injuries that occur to novice runners (fairly common in experienced runners as well!) include shin splints, IT Band syndrome, cramping, sprains, and other strain based injuries. By and large, these injuries happen due to poor warm up/cool down strategies, and a case of "too much, too soon." As with any other form of exercise, it is best to build up to a challenging routine to give your body a chance for success. Feeling DOMS (delayed onset muscle soreness) is normal if you are just starting out, or just getting back into working out. Try to challenge yourself in each successive workout, keep an eye on your form (there is a proper way to run, believe it or not), and listen to your body.
Here are some tips and tricks on navigating the road, the trail, or the treadmill as you prepare yourself for your next athletic achievement! Incidentally, since I'll be on a major training kick in the weeks approaching the big race, I'll be blogging more about running as I come across valuable information to share. Keep an eye out for the "Running" folder in the coming weeks.
Make a run for it with these training tips:
It's getting warmer out there, and people are starting to stretch their legs by getting out and putting in a few kms on the road. As North America thaws out from an exceedingly frigid winter, it's rolling into the hottest part of the year here in Southern India, where temperatures can soar past 37C with regularity.
I am planning to run a 10K for the very first time in May of this year. There. I said it. You know what they say, "speak your dreams into existence." And I'll be honest with you, I'm a bit nervous. That seems fairly normal considerig the longest race I have ever run was while I competed for my elementary school's cross country team. I can't even be sure that it was more than 5km back then, so if it wasn't, then 5km was my all time longest run. EXACTLY HALF OF HOW FAR I NEED TO GO.
In high school I was a decent athlete. During our mandatory timed mile run in Phys.Ed I posted a respectable 6 minutes and change; during our 12 minute timed run, I chugged out 7 laps. A lot has changed since then! Two degrees, multiple injuries, and two moves across international borders later, I'm a slightly overweight and under-active healthcare practitioner. Doctors are human too!
I have had a longer hiatus from training and regular exercise than I'm proud to admit. So, naturally, my worries in running this middle distance race stem from that; will I be able to finish? will I injure myself? After doing some light reading about starting a running regimen, I noticed a few things. It seems that all fledgling runners go through a period of uncertainty. Everything that I read indicate that they are all normal concerns that engaging in a new physical form of rigorous training elicits. And rightfully so!
Common injuries that occur to novice runners (fairly common in experienced runners as well!) include shin splints, IT Band syndrome, cramping, sprains, and other strain based injuries. By and large, these injuries happen due to poor warm up/cool down strategies, and a case of "too much, too soon." As with any other form of exercise, it is best to build up to a challenging routine to give your body a chance for success. Feeling DOMS (delayed onset muscle soreness) is normal if you are just starting out, or just getting back into working out. Try to challenge yourself in each successive workout, keep an eye on your form (there is a proper way to run, believe it or not), and listen to your body.
Here are some tips and tricks on navigating the road, the trail, or the treadmill as you prepare yourself for your next athletic achievement! Incidentally, since I'll be on a major training kick in the weeks approaching the big race, I'll be blogging more about running as I come across valuable information to share. Keep an eye out for the "Running" folder in the coming weeks.
Make a run for it with these training tips:
- Stay hydrated! A common recommendation is to drink 8 cups of fluids a day. This is just a general guideline and not a hard and fast rule. Obviously if you are sweating profusely from an uptempo workout, you should be replacing the fluid lost with an extra cup or two of water, and it is recommended to replace electrolytes (salts) with a sports drink. This is a huge topic, and will be covered in a later blog entry. YOUR GOAL: 3L (12 cups) spread through the day. Here's a life hack on how to stay evenly hydrated through the day.
- Warm up dynamically (actively). Doing sport specific movements will aid you further in achieving athletic performance than your average hold-that-position (static) stretch. A healthy warm up for running may include a light jog for 5-10 minutes, followed by 1-2 sets of lunges, prisoner squats, leg swings, windmills, jogging butt kicks, walking knee raises, and walking mummy kicks. YOUR GOAL: Improve your flexbility and endurance of the muscles you engage most during your sport activity.
- Keep records but don't let it discourage you. Set some goals and work your way towards them. Your best bet to know if you're improving or subconsciously slacking off is to keep an accurate record of your running activities. Some people use heart rate monitors and other gadgets to keep electronic or digital logs of their runs, which is a solid idea. I personally use an app on my smartphone called MapMyRun, which features a simple and easy interface, and excellent in-run guidance. Only drawbacks to this app are that it doesn't do much for a treadmill workout (other than keep time), and you have to keep a clunky smartphone on your person during your run. YOUR GOAL: Record each workout, and challenge yourself to improve your times on a week to week basis.
- Get rest. I can't emphasize this one enough. Your body grows and repairs itself largely while asleep, so make sure you are doing what you can to get adequate amounts. In addition to the typical grogginess, mind fog, and irritability that one feels when not well rested, we also become more susceptible to injury and cramping. A growing body of evidence also shows that using an electronic device with a screen (smartphone, laptop, tablet, etc) just before sleeping can lead to a decreased quality of sleep. YOUR GOAL: 6-7 hours of quality sleep each night, turn off your electronics at least 30 mins before bed.
- Wear proper footwear. Unfortuately those 5 year old sneakers that you wear during any and all athletic undertakings will not suffice when it comes to a renewed dedication to running. Seeking out a running professional at a running specific sporting goods store is a great way to get a shoe that is tailor made to your body type and needs. It is easy to pick the wrong shoe from myriad choices on the shoe rack, so in this sense, a little research goes a long way. I really benefited a ton from Runner's World's "shoe advisor." And I really liked their tool for determining your own arch height and foot type. With moderate usage (around 25-30 km a week) it is recommended to get new shoes every 6-8 months. Even though the shoe might remain in good shape from the outside, the heel pad and cushions for the sole of your foot might be too thin to effectively absorb the repeated pounding of the pavement. Barefoot running is a completely different animal, so stay tuned for an article about that. For average height arches, and neutral foot roll, I can't think of a better shoe than Asics Gel Nimbus series. YOUR GOAL: Assess your footwear situation, and pony up for a decent pair of running shoes that are used exclusively for running. Runner's World has an excellent assortment that can fit every budget.
- Supplement intelligently. As I mentioned above, each of these tips and tricks can be their own blog entry or fill many pages in a text book. According to Examine.com (a trusted source for accurate and succinct health information backed by scientific research) the three supplements that absolutely work include fish oils, vitamin D, and creatine. Fish oils are excellent for joint pain reduction (at higher dosages) and decreasing free floating fats in the bloodstream which is fantastic for heart health. Vitamin D is essential for bone health, and is necessary in order to absorb Calcium, the bone-building staple. Creatine was a much-maligned supplement about 10 years ago, when claims that it created a higher incidence of kidney stones surfaced. The reality is that any protein-dense diet (with or without creatine) can create kidney stones and gout if proper measures aren't taken to hydrate responsibly. Creatine supplementation provides extra energy for your cellular processes, and has been shown to improve physical performance, and boost muscle growth. YOUR GOAL: Regular supplementation with a recommended multivitamin, fish oils, and creatine can help you surpass performance obstacles. Keep in mind, these are supplements, you know, in addition to a balanced diet rich in green leafy veggies, lean protein, and healthy fats.
It is always better to check with your MD regarding your current blood chemistry and physical fitness before engaging in a new, vigorous exercise regimen. Your chiropractor can help you manage your performance by decreasing joint pain and stiffness, improving your range of motion and flexibility, and by keeping your nervous system in optimal shape.
See you out there!
- Dr. P
No comments:
Post a Comment