Safe Running Guide For Competitive
Runners
The following serves as a guide to safeguarding your health while training
for or participating in competitive running events.
In competitive running, races are generally categorized as sprints or
distance-running, according to length and speed. Each carries with it its own
set of conditions and training methods - however, many basic requirements and
safety measures remain the same.
First & Foremost
It is highly recommended that you check with your healthcare provider as to your
overall physical condition before beginning a long-term, high-intensity activity
such as competitive running - particularly if you have a medical history.
Road Rules
Whether training or racing, sprinting or going the distance, the following are
general tips for all runners to ensure comfort, enhance endurance, and prevent
unnecessary soreness and injury.
Before the Run: Preparation
- Dressing for success. Lightweight clothing from breathable fabrics allow
perspiration to evaporate, a natural mechanism to prevent overheating during
high-intensity activity. Quality running shoes are essential. Features to
look for include not only general fit, but also cushioning ("shock
absorbance"), flexibility, stability, and arch support; common injuries
due to poor footwear include blisters, shinsplints, sprains, and even
fractures
- Even before initiating the running portion of a competitive program, it is
recommended to strengthen the muscles that will be used the most, either
through weight-training, floor exercises, or bicycling.
- Prior to each running session, warming up and stretching should be
performed to ensure safe range-of-motion.
- Proper foot placement on the running surface and position of arms,
shoulders, and knees while in motion are key areas to consider in preventing
strain.
- Breathe regularly throughout the running session to ensure proper oxygen
flow to your muscles and organs, and prevent waste-product build-up (felt as
a burning sensation).
During: Listen to Your Body
- Initiate your running program slowly and advance according to your
capabilities and freedom from injury.
- Keep track of your heart rate, taking care never to exceed it.
- If you feel you are running out of breath, reduce the intensity.
- Pain or snapping sounds in your joints during a run are a signal to slow
down.
After: Recovery is Key
- Cooling down after each session ensures your heart rate, bloodflow, and
core body temperature are restored to normal after high-intensity activity.
- Rest after runs, and be sure you are fully recovered from each session
before proceeding to your next.
Nutrition
The aim of nutrition remains the same regardless of the sport - to provide
adequate fuel to maintain strength, energy, and organ function.
- Needs are increased with intensity and duration of activity. It is vital
to keep up every step of the way to avoid fatigue and illness.
- In addition to food-based diet, many competitors look to supplements for
an extra "edge" - however, false advertising is common here, and
it is best to seek advice from a licensed healthcare professional.
Fluid & Electrolyte Balance
Hydration is sometimes believed to be an even more critical issue than diet in
sport, because consequences of depletion can be immediately felt.
- A sport such as competitive running may double your normal fluid
requirement, depending on intensity, duration, and surrounding temperatures.
Dehydration increases vulnerability to heat, and can cause collapse and even
organ failure.
- During stressful conditions, thirst is sometimes a late indicator of
underhydration. During moderate-to-heavy perspiration, fluids should be
replaced every few miles or every hour, or according to how much you sweat
(something that can be calculated).
- Major fluid losses include not only water, but also electrolytes such as
sodium, potassium, magnesium, and calcium, which require replacement as
well. Uncompensated losses - or even "over-drinking" plain water -
can lead to cramping and disturbances in heart function.
- Most sports drinks are designed around the principle of restoring both
fluid and electrolyte balance during exertion.
Prevention
In addition to the above measures, the following can prevent excessive fatigue,
pain, and injury, and even illness:
- Pollution has more of an influence during intense exercise. Try to seek
venues away from high-traffic, industrial, or smoky areas.
- Personal safety should always be a consideration when running outdoors.
Key points here include traffic, aggressive animals, personal crime,
terrain, or - particularly at night - visibility
- Avoid running when you are acutely ill, particularly if the illness causes
excessive fluid losses or involves infection.
- If you experience any of the following during or immediately following a
run, stop as safely as possible (with cool-down, if relevant); depending on
the severity, they may be signs to either lower intensity or seek medical
attention before resuming:
Muscle or joint pain that do not dissipate with rest, Chest pain or pressure,
Trouble breathing or excessive shortness of breath, Light-headedness, dizziness,
or new difficulty balancing, Inability to remain upright.
If care is taken to assure safety, running can be a fun sport with many
benefits to your health. If you are serious about becoming competitive, it is
advisable you seek professional guidance, either privately or through a
dedicated organization.