Simple Tips to Keep You Safe on Your Run

As a runner you probably spend much of your time thinking about your performance and staying healthy. However, it’s important to also think about your safety too. People, animals, vehicles, and weather conditions can all pose a potential danger. Stay safe with these simple tips.

Road Safety

 (Photo credit: Wikipedia)

1. If you’re running in the road, run against traffic. The cars should be coming toward you, not passing you from behind.
2. Run on the shoulder, not in the road. If there is no shoulder or a narrow shoulder, be ready to jump off the road when cars pass. Don’t expect cars to go around you. Some drivers just aren’t paying attention. Don’t assume they are. Your life is on the line.
3. If you’re running at dawn or dusk or even on cloudy days consider running with a reflective safety vest on. It helps drivers see you.
4. Watch where you’re running, one stumble or fall and you are out of sight and in potential danger.
5. Try to run on trails and sidewalks instead of in the road whenever possible.

Personal Safety

6. Run with emergency contact information on your person. Use a road ID bracelet, necklace, or your cell phone with your emergency contact information listed.
7. Don’t run in isolated places or dimly lit places. Predators like these places too.
8. Run with a buddy whenever possible.
9. Tell someone where you’re going and how long you’re going to be gone before you run.
10. Carry pepper spray or mace with you if you run by yourself or on trails where you might encounter animals.
11. Turn the volume down on your MP3 player. You want to be able to hear cars, people, bikes and animals around you.
12. Watch where you’re running. Pay attention to where you’re going so you don’t trip, twist an ankle or injure yourself.

Health Safety

13. Warm your muscles up before you run and stretch after you run to keep your muscles limber and ready to work.
14. Stay hydrated. Run with a water bottle or hydration equipment if you’re going to be running for longer than thirty minutes.
15. Bring easy to consume foods if you’re going to be running for more than an hour. Sports gels are a simple solution.

(Photo credit: Wikipedia)

Weather Safety

16. Nothing adds more risk to your run than ice. And yet, you don’t want to stay inside for the entire winter. Traction devices that strap to the bottom of your shoes or screw into the bottom of your shoes make it easier, and safer, to run on ice.
17. Arm/leg warmers. Arm and leg warmers can be worn during the beginning of your run and pushed aside when your body warms up. This prevents you from getting chilled or overheating.
18. Layer your clothing to stay warm during the cold months.
19. Wear sunscreen and a hat to protect your skin from sunburn during the warm summer months.
20. Don’t run when it’s too cold or too hot. Subzero temperatures can be dangerous and so can days that are too hot. Heat stroke can kill.

Running is a wonderful way to get and stay in shape. It helps boost your metabolism, get better sleep, and it reduces stress. Just remember to stay safe when you’re running.

Dealing with Aches and Pain After A Workout

Have you just begun to exercise? If so, you may have noticed that you feel some discomfort the first few weeks into your routine. It is not uncommon to feel aches. But if you do, pay attention and listen to your body, as over exercising can lead to injury.

Have you heard the saying “No pain, no gain”? That is not always the best advice. If you ever feel pain after a workout, something is wrong. Start by investigating the pain. It could be a cramp, strain or sprain. When an exercise movement causes pain, the first thing to do is to stop what you are doing.

Aches can be due to muscle soreness. If you wake the next day and you are sore in the muscles that were used in your previous workout, the body is responding to being used in a new way, which isn't necessarily a bad thing. But, even so you don’t have to suffer through the aches.

Alleviating the Pain

Here are some ways that you can get past the pain and help your muscles heal properly to avoid future injury. We will start by discussing the R.I.C.E. method.

* Rest – If you feel discomfort or pain in your muscles or joints during or when performing activities after your workout, give your body a rest. It could be that you are just new to the routines, but also overuse of a muscle can lead to a weakness. If you are weight training, leave at least 48 hours between each muscle group to allow for muscle repair. Poor form can also be a cause of strain, so work with a trainer if you need to, to make sure you are performing the exercises correctly.

* Ice – Using ice packs on an area of soreness or injury can provide short-term relief from pain. Try a fifteen-minute treatment. Then move your limb around and see how you feel.

* Compression – This also alleviates some pain and can reduce swelling that is putting pressure on vital tissues in the area. For a sprain or strain, try using a compression bandage like an ACE to keep fluid from accumulating in the area from inflammation. Keep the bandage snug but not too tight to cut off the blood supply to the area.

* Elevation – Another way to reduce or eliminate swelling is to elevate the hurt area. If it is a limb, use pillows or a stool. Try to raise the injury or ache above the level of the heart for best results.

Other than R.I.C.E. there are other ways to help minor aches and pains.

* Sit in a bath – The warm water can help with swelling and also take the pressure off of the area from the buoyancy.

* Massage – Loosening the muscles can stretch out any kinks that are leading to pain. It may take a deep tissue massage which can be slightly uncomfortable at first.

* Stretch – Gentle stretching can keep muscles supple when exercising. A good warm stretch can avoid some injuries. Be sure to warm up before, and cool down and stretch after every exercise session.

If you are experiencing aches and pains from your workout, these are a few ways to bounce back from them.

The Importance of Exercise for Preventing Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out and the synovium becomes inflamed, the result is generally a case of “osteoarthritis”.

Knee femur cartilage(Photo credit: Wikipedia)

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. This type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is so important, no matter your age - even if you are 50 years and over. However, the unfortunate truth is that most Americans over 50 are still right where they always were - sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging in exercise now will do them more harm than good.

There are still some that insist they do not just have time or they don't have the energy to exercise anymore. These are all lame excuses. In truth, regular exercise will actually increase your energy - and give you more time (to live, that is).

Preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk.

1. Don't "weight" around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

Numerous studies have clearly supported the theory that weight loss weighs in on the side of prevention. In one study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

Cover via Amazon

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 30 seconds to a minute, then relax and repeat. It is best to limber up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Stretching lubricates and works your joints and keeps them in good working condition. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is one of the best and easiest forms of exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine for maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints well lubricated and free from wear and tear.

Just keep in mind that the unexercised body, even if currently free from symptoms of illness or problems like arthritis, is not at its full potential. Getting a fun, enjoyable and maintainable exercise program in place is one of the best things you can do for yourself this year!

Runner's Safety: 5 Tips for Injury Protection

Let’s start off by saying that running is a safe and generally injury free sport. It’s not a contact sport. Additionally, unlike skiing or even cycling, a runner can usually safely come to a stop. That being said, as with any activity there are risks of injury. Fortunately, most running injuries can be prevented with a little attention and forethought.

Tip #1:  Don’t Push It

Injury Prevention (Photo credit: Army Medicine)

One of the most common causes for running injuries is overuse. When you run too far, too fast, too many times you push your body beyond what it can handle and it rewards you with an injury. Common overuse injuries include muscle strains and sprains, joint pain like runner’s knee or shin splints, and sprained ankles and knees. You can even suffer from stress fractures in the bones of your feet, ankles and legs from overuse.

Tip #2:  Stay Hydrated

Cramps, side stitches, and abdominal distress are all caused by dehydration. Let your body become too dehydrated and you can also suffer from heart, lung, and muscle damage. Drink! Make sure you take in at least a few ounces of water every fifteen minutes if you’re running for more than thirty minutes. And the warmer it is, the more you should drink.

Tip #3: Watch Where You’re Going

Many injuries are caused by good old fashioned clumsiness. We’re talking about sprained ankles, broken bones, and torn cartilage. If you’re running in the dark, carry a flashlight or run in a well lit area. Running on trails? Watch where you’re going. The same goes for running on the sidewalk or in the road.

Mild 2nd degree sprain, rotated inwards. (Photo credit: Wikipedia)

Tip #4: Wear Good Shoes (and Socks)

Blisters are often the result of your shoes, or socks, causing friction on your foot. If you get blisters often try different types of socks. Wool socks often work well because they wick moisture away from your foot.

Make sure you have good shoes on too. Your shoes should correct for any foot strike issues and mechanics. Ideally, with the right shoe, your foot will strike the pavement head on and not roll to the inside or outside. When your foot rolls one direction or the other it puts unnatural stress on your joints, bones, and ligaments.

Tip #5: Pay Attention to Your Running Form

When you run do you lean forward at the waist? Do you swing your arms across your body? Do you take long strides and strike the ground with your heel? Each movement your body makes either makes running feel natural and easier or unnatural and harder. The trouble is that if you’ve been running or moving one way for a while it’s difficult to know if it’s the right way. Ask someone to watch you run or better yet, have them video tape you so you can see your running form. The optimal running form usually has a shorter stride, good posture and a nice relaxed arm swing that keeps your arms at your sides. Watch other runners to view their posture so you can begin to get a comparison.

There comes a time in most runners’ lives when they forget one of these five tips and suffer an injury. Hopefully, you won’t be one of those runners. There’s something to be said for an injury-free running experience - it makes it a lot more fun.

Common Problems to watch out for During Winter Sports

While winter sports offer you plenty of fun and great exercise, you also have to be careful. There are plenty of painful problems that can occur during winter sports if you aren’t careful. Some of them aren’t serious while others can cause severe injuries or even death. Being prepared for winter sports can help you avoid having to deal with such issues so you can focus on having a great time!

Image by Denis Messié via FlickrOne common factor is blisters developing on the toes or on the heels because the boots you are wearing aren’t a proper fit. You want your boots for winter sports to be very snug in order to prevent them from rubbing. Socks made from cotton or wool are usually best as they will help to reduce the amount of friction and they will keep your feet warm as well.

Blisters are often the result of you not being comfortable in the boots you have purchased. Try to wear them a few times before you engage in the sport so you will be able to loosen them up some. You want them to be flexible when you are walking around in them so your feet don’t feel stiff. It is a good idea to try on boots for winter sports with the same type of socks you plan to wear for the events. This way you can make sure they will fit well together.

On the flip side of that coin though you don’t want your socks or your boots to be too tight. This can result in a condition known as Neuromas developing, in which the nerves of the feet are tightly pinched. Common symptoms include pain, burning, and tingling sensations in the feet.

Engaging in winter sports requires your body to be very flexible. Be prepared for the toll it will take on your body and make sure you stretch before you and after you take part in winter sports. The impact can be more than you have expected so be prepared with the right equipment. You don’t want to suffer from broken bones or a head injury because you didn’t think about the force of the impact.

Sprains are very common during winter sports, especially skiing. This is often a sign of your boots being too loose or your ankles being too weak. Try to perform various exercises that will help you have stronger ankles before the winter season approaches. If you think you have sprained your wrist or ankle during winter sports you will want to remove yourself from the activity. Continuing to engage in it will increase your chances of a broken bone or a very serious injury.

Image via WikipediaDon’t travel too far from your vehicle or shelter while engaging in winter sports. If signs of frostbite or hypothermia are present you don’t want to have to trek for miles to get help. Make sure you always have a good idea of where you are at. It is a good idea to use the buddy system when you engage in winter sports so you have someone to assist you. Make sure others know where you are and when you should be back as well. This way they can send help for you if necessary.

You really need to be careful with children and the issue of frostbite. They will often withstand the cold as long as possible in order to continue enjoying the fun. However, by the time they tell you their fingers or toes are too cold it may be too late. Put a limit on the amount of time you allow them to stay outdoors in such weather as a precaution.

Educating yourself about these various issues that can arise during winter sports is important. Many injuries can be avoided if people take the time to learn about them and to protect themselves against them. Always invest in the proper clothing to wear during winter sports in order to ensure your body is well protected from the elements and from injuries.