Running Matters:
Run For Fun And Run Your
life
Mohd Faizan Siddiqui
Cultural Monitor
We are living in a ready get-set-go
era. it is not surprising that running as a sport has become popular. Although
our ancestors took to their heels whenever they had to respect to the flight respond
(as opposed to fight).Civilization and sedentary lifestyle of subsequent
periods slowed us down. Being acclimatized to speed of different kinds today,
even the exercise regimen has picked up momentum and reflected the time that we
live in.
Running is the best stress buster ever.
Initially one wakes up with great reluctance and trudges grudgingly to the target.
But after the first few strides, the feeling is one of sheer joy or exhilaration.
A good run has a calming effect which lasts for a few days. Also we can compare
it with meditation, as it brings a sense of inner peace.
But there are some negative effects too.
Runners suffer from stress fractures of the foot, shins, knee, hip and groin besides
foot tendonitis, bursitis of knee and pelvis. This causes difficulty in walking
and sitting. Also there is a likelihood of aggravating existing lumbar disc
problem.
Mostly these injuries happen due to
poor conditioning, over ambitious running schedules, bad foot positioning
during impact, bad or worn out shoes and hard running surfaces. Also one should
not run on concrete surface, as there is a higher incidence of stress injuries.
Though running injuries are not due to a single event but because of many days
of repeated stress with proper training one can minimize injuries but not avoid
them altogether. The probability of injuries increases with age. Hence it is
important to pay heed and attend to RICE (i.e. Run, Ice, Compression and Elevation)
before they develop into injuries. Any form of chest discomfort or pain,
numbness in little finger or pain in left arm could point to cardiac issue.
For those, who sign up for marathon,
one needs to prepare for over 10 months. If not a marathon, try brisk walking
and proper walking as the long distance race is a mind-body game. The tougher
you are, the better your chances of reaching the finishing line. So start
running slowly. Don’t attempt to conquer the mountain in day one. Walk 10 steps
and run 10 steps. Slowly increase the steps you run. Before you know it you
will be able to run 10 km non-stop.
Few useful tips-
ü Use full feet to run, making contact
with the heel &rolling forward to take off from the ball of the toes.
ü Running on toes increases the impacts
loading and is essential only for sprinting.
ü Unnecessary movement of the neck and
trunk should be avoided and shoulder movement should be minimized.
ü Have a proper warm up and cool down
routine.
ü Running shoes should be changed in 6-8
months depending on your mileage. It’s better if you don’t use running shoes as
casual wear.
ü Do not increase running distance suddenly.
If doing so, give the body time to recover.
ü A proper cool down, aqua therapy and
ice on sore areas immediately after the run are essential.
ü Have a snack, if not a meal, within an
hour of the run.
Do
not ignore pain. Listen to your body’s sign
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