NUH Sports Centre Running Tips

Transcription

1 Brought to you by the NUH Sports Centre Running Tips

2 Foreword Sports and exercise are good for us, and there is no doubt that running is an excellent form of exercise. Sports is also seen as a means to overcome the challenges being presented by an ageing population, rising regional and international economic competition, and the increased diversity within our multicultural, multiracial society. However, as with all physical activity, injuries can sometimes occur when we run. We at the NUH Sports Centre are committed to helping you recover from your sports injuries, as well as increasing patient knowledge and awareness of sports health. We are an integrated, multi-disciplinary, one-stop centre that offers the entire spectrum of sports-related clinical services. To this end, the team has put together a booklet of quick running tips as a guide to helping you better prepare for your upcoming race. From choosing the appropriate diet, to knowing the common running injuries to beware of, we hope you fi nd this information useful as you continue to keep fi t and healthy! Dr Lingaraj Krishna Director, National University Hospital Sports Centre Services at the NUH Sports Centre Sports and Exercise Medicine Sports Physiotherapy Orthopaedic Sports Surgery Sports Podiatry Paediatric Sports Surgery To fi nd out more about the NUH Sports Centre, please ortho_sports@nuhs.edu.sg or call Scan to visit the NUH Sports Centre online Sports Dietetics Sports Acupuncture Sports Imaging Shock Wave Therapy

3 Stay hydrated while training Don t rely on thirst as an indicator for how much fluids to drink. When intensive training lasts for more than an hour and sweat production is high, drink more sodium-containing fluids such as sports drinks. Drink at least 1.5L of such fluids for every kilo of body weight lost within 4-6 hours after training to prevent dehydration and electrolyte imbalances.

4 What to eat before you train Aim for low-fibre and low-fat snacks 1-2 hours before exercising. Examples include white bread, low-fat yoghurts, muesli bars or plain crackers. Avoid high-fat and high-fibre meals as it delays digestion and may cause stomach discomfort.

5 Beginner marathon training Before you begin marathon training, you should be able to run for at least 30 minutes without stopping. To accustom yourself to running, change your exercise routine regularly and keep to at least 30 minutes a day, 4-5 times a week. Using the run-walk combination during pre-training eases the body into marathon running and minimises the chance of experiencing a running injury.

6 Warming up before a marathon Start with an easy run/jog in place for 10 minutes, then stop 15 minutes before the start time. Stretch your major muscle groups after jogging in place (lower back, gluteus, hamstring, quadriceps, calf, groin muscles). Hold the stretch for 30 seconds, and repeat 3-4 times. Never stretch to a point of pain. Start running the first 2-3 miles of the marathon slower than your goal pace.

7 Stay hydrated while running Before the marathon About 2-4 hours before you run, your fluid intake should be approximately 5-7ml/kg of your body weight Drink another 5-8ml/kg of your body weight about minutes before you start During the marathon Remember to drink before you feel thirsty, as thirst is not a good indicator of how well hydrated you are. Keep your intake of fluids to approximately 3-4ml/kg of your body weight every minutes while running. Try not to exceed 225ml at each interval.

8 How to pick a good running shoe Have at least 1cm of breathing space in front of your toes to wiggle in the shoe. Make sure the shoe is immediately comfortable and you don t feel pressure at the heel or on the joints at the side of your foot. A breathable shoe is usually made of lightweight mesh materials, which also prevent it from distorting with frequent exercise.

9 Did you know Wearing the correct socks for running can reduce the risks of fungal infection and blisters? Avoid 100% cotton socks as they hold the moisture against the skin, causing painful blistering. Socks made from synthetic materials can keep feet drier, especially if you intend to run long distances. Pick a pair that contains a wool/silk or acrylic blend.

10 A sprained or a fractured ankle? If you can put weight on the ankle just after the injury and several hours later, it is most likely a sprain. If you are unable to walk just after the injury or if pain and swelling do not improve after 1-2 days, it may be a fracture.

11 Runner s knee (Patellofemoral pain syndrome) Pain description : All around the kneecap, but no knee swelling Descending stairs may hurt more than climbing May worsen with prolonged sitting with bent knees Shin splints (Medial tibial stress syndrome) Pain description : Pain and tenderness of the lower half of the shinbone, which usually progresses from a dull to sharp pain with prolonged running May worsen while running downhill Jogger s heel (Plantar Fasciitis) Pain description : Pain and tenderness over the inside of the heel Worsens when taking the first few steps after getting out of bed in the morning May ease after walking but usually recurs during high impact exercise

12 National University Hospital 5 Lower Kent Ridge Road Singapore Tel: (65) Fax: (65) Website: Stay connected fb.com/nationaluniversityhospital instagram.com/nuhig Company Registration No R The information provided in this publication is meant purely for educational purposes and may not be used as a substitute for medical diagnosis or treatment. You should seek the advice of your doctor or a qualifi ed healthcare provider before starting any treatment or if you have any questions related to your health, physical fi tness or medical conditions. Information is correct at time of printing (Aug/2015) and subject to revision without prior notice.