Learn to sprint with ease

The rate of injuries among runners could be as high as 20 to 40 per cent so it is important to learn how you can stay injury free as the city gears up for the Airtel Marathon which is just two weeks way.

The writer, Dr Ramineni. S. Chandrasekhar, M.S. Orthopaedics, Vijaya Health Care, who has been taking part in marathons since 36 years, advises runners on how they can enjoy the experience without worrying about health scares.

Here are the tips to keep in mind:

Before you start training, consult a physician and get your fitness levels checked, so that you know that you are fit to start running.

Beginners should not start running immediately. They must start with walking, graduate to a brisk walk, followed by a small jog and then start increasing the distance gradually. But do not increase the distance immediately, increase it by 10 per cent every week. For example, if you run for one km for a week, next week shouldn’t be more than 1,200 mts. Also, before you start preparing for the marathon, it is important to set a running goal — 3k, 5k or so on...

Most injuries can be avoided by strengthening your muscles at the gym or by indulging in cross training. If you like cross training ensure you run for a day, cycle for another, swim for third day and so on. You could do yoga too.

You must change your shoes once in three to four months or every 500 to 800 km of a run, irrespective of whether they have been worn out or not. This is because the cushioning inside the shoes definitely wears out.

If a person who is running experiences a little pain, which vanishes after a while, there is nothing to worry. Only if the pain persists, stop running and consult a doctor.

It is important to have a ‘rest day’, where you don’t go out running so the body recovers from the daily onslaught. Besides this, a good six hour sleep is a must. Proper hydration and balanced diet are also musts.

The immediate treatment for any injury would be rest, ice pack application and  anti-inflammatory medication. But make sure  you see a doctor as well.
— As told to Neha Jha