Blue Cross Blue Shield Vermont: Safety for Runners

This article is republished from our Fall 1998 issue of Vigor.

Safety for Runners
By Louisa Neveau

Running promotes good cardiovascular health. It tones your muscles. And Vermont runners get great views for their fitness sessions.

While running caught a bad rap at times during the last decade for being high-impact, recent studies have shown that the exercise pluses outweigh the cons of possible knee injuries and other wear and tear from impact.

How do you minimize the risks of running while enjoying all the benefits?

Dot Helling, a Montpelier attorney, has been running for about 20 years and recently completed her 11th 100- miler, her fourth 100-miler since June. This year, she competed in California, Vermont, Colorado, then Utah. She does most 100-mile runs in between 19 and 22 hours.

Ideas on safety

"Stretching, hydration and visibility are important, but one of the most important safety factors is your shoes," Helling says. "I have a couple of pairs going and I rotate them. I don't let the shoes wear down before I get rid of them," she says.

"It's important if you're running in the woods, especially in winter, to be prepared for anything that could happen. Always have the proper clothing and take along some food in case it takes a long time to get back. That way, you won't suffer from exposure," says Helling.

Some other tips on taking the risk out of your run:

Running is like any sport. In order to be successful, you need to prepare. The best way to prepare for a run is to warm up by stretching your muscles.
Start your run slowly. Never go all-out until you've stretched and warmed up.
Always drink plenty of water before and after your run. Hydration is important all year long, not just in warm weather.
Always wear reflective clothing when running at night. Wear bright colors in winter, especially around dusk.
Proper footwear is an absolute must. Use a good supportive athletic shoe, preferably one made for running.
Always run facing traffic.

Listen to your body. It's not uncommon to have aches and pains after a run, but sharp pain that lasts 20 to 30 minutes after exercise could be a sign that something is wrong.
Never wear headphones when running.
Try running with a partner.
Vary your route, don't be too predictable
Consider carrying pepper spray.

When prevention fails

What happens if, despite your attention to safety, you find your self with a jogging injury? Injuries can take either of two forms: chronic or acute.

Chronic injuries

Most chronic injuries affect tendons, ligaments, bones and muscles and tissue that surround the muscles. You can use stretching and strengthening exercises to treat mild chronic injuries. Other options are reducing exercise time or icing the injured area.

Acute injuries

One-quarter of the more serious acute injuries are sprained ankles. Most ankle injuries occur when the runner isn't paying attention and steps in a pot hole or trips on a rock in the road or on a path. A sprain may cause the ankle to bruise or swell. Bruises disappear in a couple of weeks, but the swelling may remain for up to three months. If you can't bear weight on the injured foot, the injury might be more serious than a sprain. See your doctor and he or she may order an X-ray to see if the ankle is broken.

Hamstring tears are sometimes caused by running too fast. Hamstring muscles are in the back of the thigh and are weaker than the opposing quadriceps, which are located in the front of the thigh. The quadriceps overpower and injure the hamstring muscles.

The hamstring muscles must be at least 60 percent as strong as the quadriceps, or the quadriceps overpower the hamstrings and injury results. You usually feel a sudden pain in the back of the thigh when the hamstrings contract suddenly and violently.

Rest, ice, compression and elevation (also known as the RICE method) is the best treatment for both hamstring injuries and sprains.

If you're injured and want to keep up your fitness routine, try rowing or swimming. (Of course, if you experience pain you shouldn't perform these activities.)