How do you prevent running injuries? Our in-house marathoner, Dr. Walunj, explains.
Running is not just a physical activity but also a mental game. Whether you’re an occasional ‘neighbourhood park’ runner or a seasoned marathoner, there’s 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!
Train well to run well
Nobody can just wake up one day and run a marathon right out of the gate. If they do attempt this, they’ll most likely land up at the doctor’s 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. “Nowadays, 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,” advises Dr. Walunj.
Good shoes are the heart and sole of proper running
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!
Get, set, eat – focus on your diet
A proper diet can make or break you – quite literally. “In my experience, most runners suffer from protein deficiency,” explains Dr. Walunj “On 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 – eat 2 fruits daily and as much raw food as possible. Processed food is the bane of every athlete – stay away from this and excess sugar; and focus on maintaining healthy body fat levels that fall below 20%.”
Weight training helps
In the beginning, Dr. Walunj didn’t think lifting weights had anything to do with running. However, that changed soon enough. “I 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!
Pre-race care
Before any race, Dr. Walunj makes sure he gets in a good night’s sleep. “Without sufficient sleep (at lease 6-8 hours), you’ll 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 – rice and dal is my go-to dinner on the night before D-day.
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.
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 – While warming up, first loosen your muscles with light aerobic activities – don’t stretch your muscles when they are cold. Also, don’t try any new warm-up routines on race day, stick to the exercises your body has been used to,” adds Dr. Walunj.
Four important post-race routines
“After any race, there are 4 things I do to ensure quicker muscle recovery,” says Dr. Walunj. “First on my list is the cool-down session – 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 – I pile on the protein to feed my sore muscles. The third thing is my most favourite part – 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 – I wait for a couple of days. Meanwhile, I keep fit by going for light jogs.
What if one does get injured while running?
“If you’re experiencing pain with every step you take, stop running immediately,” advises Dr. Walunj. “There are no hero points for injuring yourself – 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 – above the level of your heart. You can also apply an analgesic cream to help with the pain. If your pain doesn’t 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 – because if your muscle does not heal well, it will end up being a constant source of trouble throughout your life.”
Any other tips?
“Yes! 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’t be tempted to race every other person who overtakes you, like I did, during my first marathon,” concludes Dr. Walunj with a smile.
For more information on scans and diagnoses related to running injuries, reach out to Star Imaging at 020 4132 2222/020 4122 2222. We are Pune’s leading imaging centre for sports injuries.
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