It’s undeniable that Chapel Hill is full of runners. Each time a friend visits the campus, they always comment on the amount of people running. “Is there a race going on? What’s the deal with all the joggers?”
Running is an incredibly accessible sport, and more and more people are joining the running community. It can be as leisurely as running through campus with a friend or as competitive as a marathon.
The health benefits are great. Running can help reduce stress and reduce the risk of heart disease, stroke and diabetes. Think running will hurt you in the long run? Rather, running helps strengthen your ligaments and joints.
It’s easy to start running and to create goals for yourself and achieve them. Here are a few tips and suggestions to help those starting out to stay healthy and get the most out of their exercise.
Get motivated
Find a running partner to help you pace yourself. This will help keep you from running too quickly and wearing yourself out. A partner can also help push you to continue running when you may otherwise stop. You should be able to run at a pace that allows for you to talk without being completely out of breath.
Make goals, keep a log
It is exciting to watch yourself improve. Create a goal: this can involve time, distance, difficulty of terrain, you name it! You may want to keep a log of your distances and times. MapMyRun is a great website that allows you to trace your route on a map and calculate the distance. The site also allows members to save routes and record times for each run.
Don’t dine and dash
Literally. You should finish eating at least two hours before running. It is also important to hydrate throughout the day, both before and after running. Drinking 64 ounces of water daily is a good rule of thumb to stay hydrated. But, make sure not to overdo it since over-hydration is serious and can be fatal.
Lacing Up
There’s more to running shoes than neon-colored mesh and snazzy designs. Instead of picking out a fly pair of kicks at a clearance sale, take the time to visit a running shoe specialty store.
Wearing a shoe that is fit to meet your needs can help prevent injury. Think of it as a tool rather than an accessory.
Fitting specialists will first ask you to talk about your running habits, experience and any medical needs you may have. They will also measure the foot and then perform a gait analysis.
As you walk barefoot across the floor, they are looking for where the foot strikes the midline. Many people tend to pronate, meaning the foot leans inward over the midline. Not correcting pronation with a shoe may lead to pain when running.
After getting to know your needs, the specialists will recommend a few styles that fit your stability category.
Try each style on. Really get a feel for them. Don’t be afraid to ask questions if something feels different about a certain pair. Make sure you are satisfied with your decision.
Prices range, on average, from about $90 to $150. Even though this may seem like a lot to shell out, it is important for all runners, competitive or not, to make a commitment to the safety of their bodies. Wearing a pair of properly fitted shoes creates support and stability.
Sore versus pain: how to identify an injury
When you first begin running, your body is engaging muscles at a higher level so you may be sore. This soreness should go away after two or three days. Icing can help. Remember to stretch.
A common injury for runners is shin splints, a pain felt along the front of the leg between the knee and ankle. If you develop shin splints, try icing before and after running. An anti-inflammatory like ibuprofen may help reduce pain as well.
If the pain persists, you may need a new pair of shoes. The midsoles of shoes wear out over time, usually after 300 to 500 miles or four to six months (depending on your level of activity). This includes running, walking and even treadmill use.
Another common issue runners experience is a side stitch. Side stitches are related to breathing and usually occur when the breathing pattern is off, says physical therapist and distance runner
Lindsey Hack.
Lindsey suggests that each time your foot hits the ground on the side you have the stitch, breathe out. “You will be surprised how quickly the stitch goes away once your breathing is controlled,” she said.
If you continue to experience pain, see an athletic trainer or sports medicine physician.
Where to run
If you want to change up your normal route, try running these fun and challenging (and beautiful!) locations on campus:
Gimghoul: Running the streets through this neighborhood and historic district make you feel like you are miles away from campus. There is a great incline on Glandon Drive (right off of Gimghoul Road) if you want a challenge. Gimghoul is located off of Country Club Road. Oh, did I mention the castle at the end of the street?
Battle Park: Tired of dodging pedestrians on campus sidewalks? If you want to try trail running, Battle Park is your place! Located off of Country Club Road.
This guide is just that — a guide. Consult a physician or athletic trainer to ensure your exercise is beneficial and not harmful.
Happy running!
Sources:
WebMD.com
Special thanks to
Amy Jones, Apparel Manager at Fleet Feet Sports, Carrboro
Lindsey Hack, Physical Therapist in the Department of Physical Therapy & Occupational Therapy at Duke University Medical Center, Durham