Vicky Dobb: Running and General Exercise Tips

From Vicky Dobb, Certified Group Exercise Instructor

Always check with your doctor before embarking on a new program. Ask specific questions especially about any problem areas you have or have had. Ask about taking ibuprophen or acetaminophen when needed as well as any analgesic creams.

INJURY PREVENTION:
* Ease into workouts - walk, lightly job before running
* Gradually build distances and time lengths (e.g. don't run an hour the first day!)
* Side steps for knees (onto and off a low bench or step about 4" high)
* Exercise Foam Rollers for problem areas (hips, lats, calves, etc.)
* Good nutrition and hydration - healthy carbohydrates before and during long runs, hydrate before, during (sips) and after. Rule of thum: sports drinks not necessary unless doing more than an hour or running in extreme heat.
* Good, new shoes for your foot
* Muscle balance - exercise opposing muscle groups. Strengthen quads, shins

WARM-UP:
* Move first! Do not stretch cold muscles
* Lightly stretch after warming up. Key areas: hip flexors, quads, hams, calves, low back, hip

COOL DOWN:
* Slow down / walk a few minutes
* Longer stretches: quads, hips flexors, hamstrings, calves, low back, hip
* Standing quad stretch, kneeling quad stretch, runners' stretch, sitting hamstring stretch, standing hamstring stretch, calf stretch, back stretches, hip stretches
* Massage

GENERAL INJURY TREATMENT: R.I.C.E.
Rest - the injured part. That coule range from not doing anything to doing something gentler like swimming. If you can exercise without using the injured body part, do that to keep up training. For instance, if you have a knee injury, do some upper body exercises (the gym has a cycling machine for the upper body), or swim while dragging your legs, do weights for upper body.

Ice - ice the injury when it first occurs. You can use a brozen bag of peas or ziplock bag of ice. Ice ofr about 20 minutes every 4 to 6 hours. Only apply heat if and when the injury is no longer inflammed or swollen. After that you may want to alter heat and ice depending on the injury.

Compression - this could be wrapping the injured part to prevent swelling. It can also be a good strong massage.

Elevation - elevating the body part while resting and icing.

Ibuprophen is a good anti-inflammatory but should not be taken before a long run. Always check with a doctor before taking medications.

Websites: http://running.about.com/; http://www.runnersworld.com/; http://www.mapmyrun.com/.