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Dr. Frank J. Scerbo PT, DPT, MS, CSCS //
Wednesday, June 2, is National (or Global) Running Day, and what better time to lace up your running shoes and celebrate our emergence from the Covid doldrums with an invigorating run. The celebration of National Running Day encourages people of all ages to get up, get moving, and if you run outdoors, enjoy the fresh air and sunshine. Running is an aerobic activity that brings health and wellness benefits and promotes overall fitness – but it’s important for runners to remember some basic guidelines for injury prevention.
All of your runs should start with a dynamic warmup and end with a cool-down. Even a few-minute warm-up will help get you ready for the demands of running. Your warmup might include walking, marching, or slow jogging, with some easy stretches to help prepare your muscles and bones to hit the pavement. You’ll want to prepare to follow any Covid safety guidelines in your area, too.
Hydrate before, during, and after your run. Don’t skimp on footwear: a good pair of shoes designed specifically for running, with the correct fit, is so important. If you’re entering a race, monitor your diet beforehand and get a good 8 hours sleep the night before. Vary the terrain you run on, and dress appropriately for the weather. Set reasonable goals for yourself, and listen to your body as you run. If anything aches or twinges or just doesn’t feel right, it’s better to stop than it is to push yourself and end up sidelined by an injury.
If you do get injured, take it slow while recovering. Remember the acronym RICE: Rest, Ice, Compression, and Elevation. Ice helps during the first 48 hours after an injury. As you start to exercise again, use the ice immediately after. Start with a thorough warm-up, then walk slowly before easing back to running. A general rule is to increase mileage by no more than 10 percent per week. If you ignore this rule and don’t let your body adjust to the new schedule, you may pay by not being able to run at all. Use caution if it hurts, STOP immediately, listen to your body. Your body, by emitting an ache or a pain, is telling you something. Whatever path you take to recover from a running injury, stay positive. Keep it in perspective, and remember to be patient without pushing yourself.
Whether you’re training for a race or recovering from an injury or surgery, our physical therapists at Scerbo PT will be here to help you meet your goals. Call us in Edgewater, NJ, at (201) 941-2240, or email us at [email protected].
Below you will find a couple of links for more about National Running Day celebrations.
- Global Running Day
- Rising New York Road Runners Global Running Day Virtual Race
- Four Ways to Run Safely During COVID-19
