Minimizing War Wounds of Running

Your running shoes wear down, tear, get dirty, and fall apart.  That is okay, but the same can’t be said for damage done to the skin and areas of your feet.  Although these issues are not devastating to your ability to run, they can definitely make running a not-so-pleasant experience.  Here is what you can do to help aleviate and prevent these issues:

• Athlete’s Foot – Prevent it: Wear light, moisture wicking socks.  After your run, change out of soggy socks and shoes into something drier as soon as possible.  You can also sprinkle antifungal powder on your feet before running.  Treat it: Apply antifungal cream for at least four weeks (even if symptoms go away before then).  Soothe itching by soaking your feet for 10 minutes in equal portions lukewarm water and apple-cider vinegar.  Of course, if condition doesn’t get better, see a dermatologist.
• Blisters – This is probably the most common war wound of running.  Prevent it: Properly fitted running shoes are a huge benefit to preventing blisters.  Treat it: If you get toe blisters, you can try “toe socks” (they fit like a glove – not a mitten).  Finally, putting vaseline, sports lube, and bandages over blister-prone spots may also help.
• Runner’s Toes  (Nails) - Prevent it: Wear properly fitted shoes and trim toenails regularly.  Treat it: A bruised nail usually heals within six months.  Anything really painful should be seen by a podiatrist.

Bibliography

 Asp, K.  (June, 2010).  Surface tension: How to prevent blisters, chafing, black toenails, and other war wounds of running.  Runner’s World, 51-52. 

Hot Temps Make Me Lazy

It was so hot today.  Running in these hot, humid, why-do-I-like-summer days can be a ridiculous chore.  In fact, indoor chores sound great compared to sweating my body weight outdoors.  However, weather (as of yet) can not be controlled, which means runners need to be prepared to compete in all kinds of conditions – even conditions similar to the surface of the sun.  Here are some tips:

• No Motivation?  No, problem!  Ease into hot-weather running.  Do your workouts before 10a.m or after 6p.m.
• Stay Hydrated!  Here are some tips on hydration.
• Don’t Be Hot-Headed.  To stay cool during a run, dump water over your head.  This helps drop your core body temperature.
• Nighty, Night.  Summer means additional hours of sunlight.  This can actually effect your sleeping pattern (that, and not having to get up for school, too).  A little sleep-deprivation can make a normal run seem harder. 
• Sweat Stinks!  Supersweaty workouts and runs can have big effects on your hydration.  Replenish your fluids, and don’t forget about lost salt and other electrolytes lost through sweat!

Be Aware of Heat Ailments

• Heat Cramps – Symptoms: Spasms in the abdomen, arms, calves, or hamstrings.  Treatment: Stop running for the day, sip fluids, gently massage the cramp. 
• Heat Exhaustion - Symptoms: Heavy sweating, headache, dizziness, nausea.  Treatment: Stop running for the day, get inside (or shade), sip fluid, see a doctor if symptoms continue.
• Heat Stroke – Symptoms: Confusion, rapid breathing, fainting, cessation of sweating.  Treatment: Stop running, call for emergency help, get inside (or shade), cool skin with water.

In summary, use your common sense and error on the side of caution!

Bibliography:

Dreher, B.  (August 2010).  Heat advisory: Feeling sweaty, sneezy and in no mood to run?  How to get moving when you’d rather not.  Runner’s World, 48-49.

 

H2Oh, Snap! Water RULES!

Being dehydrated by one percent increases you heart rate by three to five beats per minute.

Obviously, being hydrated is an important aspect to running.  It is a pretty important aspect of being alive, too.  Casually sipping water here and there is a great practice, but to help hydration boost a runner’s performance:

• Pre-hydrate.  Drink 8 to 16 ounces one to two hours before a run.  Didn’t plan ahead?  Drink 4 to 8 ounces of fluid fifteen to thirty minutes before your run.
• Ice, Ice, Baby.  The colder the temperature of the water, the greater ability to exercise longer.  Make a slushy of crushed ice and a sports drink, or fill a water bottle half-full and freeze it.  Then top it off with water to keep it nice and cold.
• Take it Easy.  Drink small amounts at regular intervals to avoid stomach sloshing.
• Postrun.  Drink enough that you have to use the bathroom withing sixty to ninety minutes after your run.  This is usually around 8 to 24 ounces of water, but may vary depending on weather, running conditions, and your body.

Sports drinks might be colorful, have snazzy names, bottle designs, and songs about them, but nothing can beat out the advantage of drinking some good-old-fashioned, boring, bland water!  Appreciate what Mother Earth has done for you!

Bibliography:

Asp, K.  (2010, July).  Sipping Points: The latest research on how to prevent dehydration – and boost your running performance.  Runner’s World, 39-40.