{"id":326,"date":"2018-03-09T11:01:02","date_gmt":"2018-03-09T11:01:02","guid":{"rendered":"http:\/\/yza.ec2.mytemp.website\/blog\/?p=326"},"modified":"2018-10-08T10:42:03","modified_gmt":"2018-10-08T05:12:03","slug":"how-to-prevent-running-injuries","status":"publish","type":"post","link":"https:\/\/starimagingindia.com\/blog\/how-to-prevent-running-injuries\/","title":{"rendered":"How Do You Prevent Running Injuries? Our In-House Marathoner, Dr. Walunj, Explains."},"content":{"rendered":"

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Running is not just a physical activity but also a mental game. Whether you\u2019re an occasional \u2018neighbourhood park\u2019 runner or a seasoned marathoner, there\u2019s always a smart way of running. We caught up with Dr. Shailendra Walunj, our consultant radiologist and a regular runner (who tries to run a minimum of 2 full marathons a year), for a quick chat on how to run smarter and avoid running the risk of injuries. Read on to find out more!<\/span><\/p>\n

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Train well to run well<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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Nobody can just wake up one day and run a marathon right out of the gate. If they do attempt this, they\u2019ll most likely land up at the doctor\u2019s the next day. According to Dr. Walunj, training is crucial to prevent injuries. Specialised training helps you develop the right muscles needed for endurance running, without which your muscles will be weak and unable to support you during the race. \u201cNowadays, people can benefit from a plethora of good running apps that help you train systematically. Alternately, consider joining a running group or an academy to train under a knowledgeable coach,\u201d advises Dr. Walunj.<\/span><\/p>\n

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Good shoes are the heart and sole of proper running<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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For Dr. Walunj, your shoes are the most important running gear you need to focus on. A good shoe is one that fits you perfectly, without cramping your toes or being oversized. The sole should be firm, but not too firm. Most professional running shoes available in the market are good to begin with. So what does Dr. Walunj rely on? His hardy pair of Asics!<\/span><\/p>\n

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Get, set, eat \u2013 focus on your diet<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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A proper diet can make or break you \u2013 quite literally. \u201cIn my experience, most runners suffer from protein deficiency,\u201d explains Dr. Walunj \u201cOn rest days, you need to eat 1 gram of protein per kilogram of body weight; and when you train, you should have at least 1.2 grams of protein per kilogram of body weight. This is because your muscles undergo wear and tear when you run; and your body needs protein to build them up again. If your body falls short on protein, the muscles will not recover properly, setting you up for a possible injury. Apart from consuming protein rich food, make sure your diet is balanced \u2013 eat 2 fruits daily and as much raw food as possible. Processed food is the bane of every athlete \u2013 stay away from this and excess sugar; and focus on maintaining healthy body fat levels that fall below 20%.\u201d<\/span><\/p>\n

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Weight training helps<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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In the beginning, Dr. Walunj didn\u2019t think lifting weights had anything to do with running. However, that changed soon enough. \u201cI saw the people in my running group training regularly with weights and realized that weight training helps strengthen the muscles, while reducing wear and tear and preventing injuries. So I jumped right into it and what a significant difference it has made to my stamina, endurance and overall performance!<\/span><\/p>\n

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Pre-race care<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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Before any race, Dr. Walunj makes sure he gets in a good night\u2019s sleep. \u201cWithout sufficient sleep (at lease 6-8 hours), you\u2019ll lack stamina and focus, which will make you a prime target for injuries. Apart from getting enough rest, I also make sure to eat light the day before the race. Generally, I avoid having eggs and meat\u00a0 \u2013 rice and dal is my go-to dinner on the night before D-day.<\/p>\n

On the morning of the race, I recommend eating a light breakfast (bananas and milk) 1 hour prior to the commencement of the race. An important rule of thumb? Finish your meal an hour before the marathon to give your stomach sufficient time to process and empty out the food. Also, remember to have adequate carbs and fats before the race, so your body has fuel to burn.<\/p>\n

Another key point to consider is a good warm-up routine. Countless studies have proven that warm-ups enhance performance and prevent injuries. Pro tip \u2013 While warming up, first loosen your muscles with light aerobic activities \u2013 don\u2019t stretch your muscles when they are cold. Also, don\u2019t try any new warm-up routines on race day, stick to the exercises your body has been used to,\u201d adds Dr. Walunj.<\/p>\n

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Four important post-race routines<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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\u201cAfter any race, there are 4 things I do to ensure quicker muscle recovery,\u201d says Dr. Walunj. \u201cFirst on my list is the cool-down session \u2013 this involves stretching every muscle to ease soreness. When you run, your muscles are in a state of partial contraction (also known as spasms). Stretching helps put an end to these spasms. The second aspect relates to food \u2013 I pile on the protein to feed my sore muscles. The third thing is my most favourite part \u2013 I pamper myself with a massage or a spa session! Massages and steaming ease inflammation in the muscles, increase blood flow and speed up muscle recovery. Lastly, I avoid hitting the gym for a heavy workout immediately after the race \u2013 I wait for a couple of days. Meanwhile, I keep fit by going for light jogs.<\/span><\/p>\n

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What if one does get injured while running?<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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\u201cIf you\u2019re experiencing pain with every step you take, stop running immediately,\u201d advises Dr. Walunj. \u201cThere are no hero points for injuring yourself \u2013 get out of the race and immediately begin the RICE (Rest, Ice, Compression, Elevation) treatment. In other words, rest the injured part, apply ice to arrest inflammation, apply compression with a crepe bandage and keep the injured muscle elevated \u2013 above the level of your heart. You can also apply an analgesic cream to help with the pain. If your pain doesn\u2019t subside within 3 days and is hampering your everyday movement, you need to immediately go visit an orthopaedic doctor. The doctor will then recommend an MRI or X-ray if necessary. The key takeaway here is to not ignore pain \u2013 because if your muscle does not heal well, it will end up being a constant source of trouble throughout your life.\u201d<\/span><\/p>\n

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Any other tips?<\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section>
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\u201cYes! Remember to enjoy the race and not get carried away competing with others! The only competition you have to worry about is yourself. Pace your run and take it slow and steady, to avoid overexertion. I highly recommend joining a Pace Group that matches your rhythm, especially for long distance runs. That way, you won\u2019t be tempted to race every other person who overtakes you, like I did, during my first marathon,\u201d concludes Dr. Walunj with a smile.<\/span><\/p>\n

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About Star Imaging<\/h2>
For more information on (MRI\/CT\/X-ray) scans and diagnoses related to running injuries, feel free to reach out to us.<\/div><\/div>
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