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NUTRITION: The runner’s diet needs respect and attention. Within Running the athlete will be taught various thoughts and writings of dietary disciplines and needs. It behooves both athlete and parents to think about the educational aspects and apply as needed to daily living. Considering BMI testing (body/mass/index), obesity as a national epidemic, and all the ads within media, don’t you think diet needs addressing? It is primary to know balance and sensibility in our choices.
LIQUID: If you own stock in a beverage company don’t expect advertising from Running class. Water, water, water! Have a bottle with you on the running course, at all races, and available during your waking hours. Grade points will be deducted if an athlete shows up without a water bottle during training or competition. Okay, I’ll compromise a bit here….. 3 parts water to every 1 part of commercial sport drink. Okay, a soda now and then won’t kill you but keep it in moderation!!!!!! Have a bottle of water with you at all times!
REST: It is believed we are not getting as much sleep as recommended. With all the busy-time in our day-to-day lives we short ourselves on rest. Pay special attention to the night before races. Most runs are mornings and you need to be a top condition as you step up to the start line.
INJURIES: So often little setbacks will occur in various body parts. The following list highlights some basic maladies. Of course any severe or prolonged discomfort should be consulted with your family doctor/practitioner.
Ankles: Stiff and achy due to hard surfaces, uneven terrain, or physical changes with adolescents. Check shoe padding of insoles. Replace with ones, e.g., Throlo, Spenco, Dr. Scholl, etc. Place entire foot in bucket of water with ice. Twenty minutes in, one hour out, redo four times a day. NSAIDs can be helpful.
Knees: Osgood-Schlatter disease is common with young runners due to activity level and growing. The knee/lower leg is painful to run on. Wrap with neoprene brace or elastic bandage during early warm up period. Sometimes a band placed below the knee helps hold the tibial tubercle at the insertion point. (RICE therapy is always good to do before seeing a doctor). Rest, Ice, Compression with elastic bandage, and Elevate whenever possible are good for symptoms. The cause is too much running if other activities have been ruled out. Soccer is a culprit due to the concussion on the legs during games. Avoid kneeling on hard surfaces or banging the entire lower leg complex. NSAIDs can be helpful.
Upper Leg: Typically pain in the quadriceps area is from stress of the muscle. Ice the area affected and gently stretch before workouts. A neoprene sleeve can help by compressing the muscle region. Apply ice four times a day. NSAIDs can be helpful. Use frozen peas or corn to form around the body contour of the area. Refreeze the mass to use again and again. Don’t eat the vegetables after they’ve been used!
Lower Back: Stress and strain on the low back is very common to runners. Think of all the pounding your spinal column absorbs. Always use stretches that target the low back prior to running. Ice packs only! Do not use heat pads for the first 72 hours! Whirlpool therapy is good, massages, acupuncture, chiropractic, etc. might be used as much as possible. NSAIDs can be helpful.
Shoulders/Neck: Due to tightened running techniques. Relax your grip, relax your swing as you run, relax your shoulder area by focusing on where your attention should be, i.e., ankles, toes, quads, etc. Technique and pre-run stretches are all that is needed. Forget NSAIDs here.
Head: Be glad you’ve got one but use it wisely. Lack of water, food, sleep are culprits to headaches. Clearing the mental clutter upstairs can do wonders. Think positive thoughts, focus on your immediate goal, breathe deep and definitely. NSAIDs can help the pain but use them sparingly. Learn how to run with your head!