Body Shop: Get the most out of your run - Off Duty, Military Health and Fitness - Navy Times

Body Shop: Get the most out of your run

Jogging can be great for your heart, your weight and your mental health.

But running can be tough on the body. All that pounding leaves runners prone to shin splints, stress fractures, pulled muscles, ankle sprains, plantar fasciitis (a condition that causes heel pain), knee problems and issues with the hips and back.

“Symptoms are a great guide in running,” said Dr. Judith F. Baumhauer of the University of Rochester School of Medicine in New York. “Common sense is a good barometer of when something is wrong and professional help is needed.”

The American Orthopaedic Foot & Ankle Society offers these tips on getting your running up to speed safely:

Go shoe shopping

• Running barefoot on the sand may sound great, but you should always wear shoes when jogging, Baumhauer said. Sneakers made for running protect the foot and ankle from rolling and provide well-cushioned arch support.

• For extra cushioning, buy a soft, over-the-counter insert. A metatarsal pad can alleviate toe joint pain or a neuroma, which is a painful swelling of a nerve. “The length of the insert can be either three-quarter or full-length,” Baumhauer said. “I recommend full-length for running, as I think the ledge on the three-quarter-length ones can be uncomfortable.”

• Since running demands a lot from your feet, pay attention to fit and make sure your toes don’t rub against the toe box. And though just about everyone is trying to save a few dollars here and there, after about 400 miles, shoes wear out. Invest in a new pair.

• Everyone’s feet, from the length to the width to the arch, are a bit different. So are brands. Choose a pair of running shoes that feel comfortable.

• Before hitting the pavement or the trails, stretch. Loosen up the calf and thigh muscles, otherwise known as a runner’s stretch. Also stretch the hamstrings, often the site of runner’s injuries.

Running surface matters

• Try to run on a surface that is softer than pavement, such as a running track.

• Work up to hills or off-road running. Running up hills puts added stress on the Achilles tendon, which is commonly injured in runners, while running downhill puts more pressure on the knees, hips and back.

• A track is better than a treadmill. Treadmills can lead to repetitive stress injuries because runners don’t vary their stride.

Watch your technique

• To avoid injury, try to have your feet land just beneath your hips. Avoid over-striding.

• Pay attention to your posture. Keep your shoulders back and your hands lightly cupped. Clenching your fists can cause tension in your shoulders and arms.

• Hold your elbows close to the body at a 90-degree angle for the greatest upper-body efficiency.

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Jennifer Thomas writes for Health Day.