Friday Fit Tips – September 25 2005
I'm sure many of you will have watched the Great North Run on Sunday from the comfort of your own homes, inspired by all the tens of thousands of runners up and running before you've even got out of your pyjamas? It really is amazing how many people compete in or simply complete these events. Maybe you've been inspired to enter the Great North Run 2006, or the London Marathon... or simply just to get those old trainers out again and do a lap of the park? Well if that's true, then please first take note of the following tips. Sadly Sunday was not all glory and the celebration of fantastic achievements. Four people died taking part in the Great North Run, so this week's tips focus on how to know when what you're experiencing is the kind of pain you can train through, or when you really should stop. Chest Pains You could be experiencing a simple stitch, aching chest muscles or, more seriously, heart related. If the pain is in your diaphragm (lower tummy) it is a stitch and should pass - you can help it go by stopping and touching your toes a few times or by taking a very deep breath and continuing to run for 15 seconds without letting out that breath. If the pain only occurs on deep breaths it's probably just fatigued chest muscles and slowing down should allow it to pass. If the pain is spreading to the neck or shoulders or is accompanied by sweating or faintness it could be serious. Stop to make sure. If you're having a heart attack there isn't a lot you can do apart from stop someone to help or call 999. If it passes after 2 minutes it's nothing, but it's better to be safe by stopping than sorry. Faintness It is common to feel faint in long races, however don't carry on regardless. It could simply be dehydration or an energy slump so slow down or, better still, walk and take in some liquid and food. If it's natural weariness it should pass within a few minutes. If it's more serious abandon your run, get yourself home and make looking after yourself your priority. Lower Back Pain Lower back pain is commonly experienced by runners who have weak stomach muscles (which help support the back and keep good posture) and/or tight glutes or hamstrings. Try building up tummy muscles and doing back exercises regularly and make sure you stretch thoroughly not just after runs, but also throughout the day. If the pain persists it might be worth seeing a physio, osteopath and/or sports massage therapist. Foot Pain If it's numbness you probably just need to loosen your laces. If the pain increases it could be a stress fracture, walk home and see a specialist as soon as possible. If you think you're developing a blister you can try wrapping the area in a tissue as a temporary relief and run through it if you can stand the pain or get home and see to it properly. A great way to avoid blisters is wearing socks made with 2 thin layers. And remember to buy trainers 1/5-1 size too big to avoid losing toenails on long runs!
Twisted Ankle If the pain is tolerable you can finish your run, however if it gets very painful your body is trying to tell you something! Running on a seriously damaged ankle can damage it further and make you more likely to twist it again. Ideally you should get home and rest, ice and compress the ankle and elevate your leg. Keep your ankle mobile but don't put too much weight on it or stress it and certainly don't run on it again until the pain has gone.