PACE Y URSELF
If the London Marathon has inspired you to START RUNNING , follow this ADVICE for staying injury free from Mr Rishi Chana , ORTHOPAEDIC SURGEON , practicing at Spire Thames Valley hospital
There are many benefits to running … it ’ s a very efficient way to get fit and lose weight , it ’ s inexpensive and can be social if you want . Plus , it ’ s great for relieving stress .
If running is new to you … it ’ s always a good idea get some advice from your GP before you start , particularly if you have diabetes , or a heart , vascular or respiratory condition .
A good diet is essential … make sure you are getting plenty of calcium and vitamin D for good bone health . Caffeine has been shown to help with fatigue and pain , and eating carbohydrates will help you release energy slowly and steadily . Also make sure you are getting plenty of sleep . It ’ s vital for muscle building and rejuvenation .
Set a training schedule … your starting distance will depend on your level of fitness . Once you ’ ve started , you can follow the 10 per cent rule and build up your distances by no more than 10 per cent per week . This will help you to stay injury free .
Vary your training … mix up moderately paced runs , fast-paced runs and long runs with easy jogs and gym sessions throughout the week , ensuring that you include rest days in your schedule .
Add in some different aerobic activities … such as swimming , cycling and cross training to prevent burnout from running . Also make sure you run on a variety of different surfaces , not just the road , as this will help to take the repetitive stress out of the thigh bone .
Don ’ t ignore an injury … running through it will just make it worse . If you develop pain in the upper thigh and cannot hop on one leg , you may have a stress fracture and need to stop running and see a sports doctor . If you have groin , hip or knee pain after warming down and resting seek advice .
Stick to what your body knows … if you ’ re planning a long run or taking part in a competitive race don ’ t be tempted to try some new kit on the day . Wearing a pair of new trainers for example could cause blisters and lead to tendon injuries .
Mr Rishi Chana is a Consultant Hip and Knee Orthopaedic Surgeon specialising in Lower Limb Sports Injuries and their prevention . He practises on Monday evenings . To book an appointment , call 01753 665404 . www . spirehealthcare . com .
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