Running is regarded a great way to get in shape fast, and one doesn’t have to spend money on exercise equipment, a fitness trainer or fitness centre subscription.
Studies show that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life, and even helps you live longer.
For new runners, however, there’s nothing worse than slipping on your brand-new sneakers and setting out full speed, only to run out of breath a mere minute later. Therefore, before getting started with your new hobby it’s important to make sure that there are no underlying conditions that will make it unsafe for you.
According to fitness experts, the first thing to consider is to schedule a physical and overall medical checkup with a professional physiotherapist, so they can sign off or give recommendations depending on your health status.
Dr Eric Mutabazi, a physiotherapist at Oshen-King Faisal Hospital, Kigali, says many athletes suffer cardiac arrest or high blood pressure and collapse while running. To confirm how fit a new runner is, one must visit a qualified physician and get a thorough check up.
MEDICAL TESTS
The tests carried out may include Complete Blood Count (CBC) which measures one’s haemoglobin levels, the amount of white blood cells and platelets in your blood.
Haemoglobin levels and cell count within the normal range is an overall indication of a healthy and fit individual.
"Diabetes test and cardiac health tests are also very important. Measurement of blood sugar levels is also important as training is rigorous and it tends to lower blood glucose levels.
"These tests can help diabetics keep a track of blood glucose and insulin levels, which will help plan their training better. On the other hand, cardiac or heart health measurements can help prevent sudden heart failure when running,” Mutabazi says.
RUNNING ATTIRE
Dr Mutabazi says that apart from a medical check-up, pre-running preparation should include having the appropriate attire to avoid injuries.
"The right pair of shoes will help running feel good while providing protection from the impact of your foot hitting the ground, and the right running shoe is one that feels like an extension of your body. Also, for clothes, wearing running attire made of synthetic materials such as Coolmax is advisable. Coolmax is a brand name for a series of moisture-wicking technical fabrics.
Tight spandex sports may also help reduce chafing on your inner thighs. Don’t wear cotton clothing because it stays wet once you start sweating. In addition, cotton is a rough material and when it’s constantly moving against your skin, it can rub your skin raw,” he warns.
SETTING RUNNING GOALS
Felix Muvunyi, a professional fitness trainer at Be Fit 24 Centre, says that it is important to consider muscle stretching and warm up before running to keep one’s muscles from tightening; and make sure you stretch after every run in order to help with muscle soreness and to loosen tight areas that can pull your joints and cause injury.
"Before stretching, have a brief warm up consisting of five to 10 minutes of moderate intensity cardio. Start with a brisk walk or light jog, or do some jumping jacks to get the blood flowing. Then be sure to stretch well, with a particular focus on your calves, hamstrings, quadriceps, and ankles. Dynamic stretching before your run can increase your muscle spindle length, help improve blood flow and lubricate the joints and muscles, which is why it purportedly helps avoid injuries,” Muvunyi says.
Muvunyi suggests that when one begins running, they should have a definite idea of how far they intend to go. Less experienced runners should start by running short distances until they build up their stamina and get a better idea of how far they can run safely.
According to training experts, running, especially on tarmac or other hard surfaces, puts a lot of stress on the legs and back. This can lead to different problems. The most common running injuries include sprained ankles, blisters, tendonitis, iliotibial band (ITB) syndrome, and heel pain among others.
SAFETY DURING A RUN
Still on safety while running, Felicite Rwemalika, the vice president of Rwanda National Olympic and Sport Committee (CNOSR), says that running involves the same common sense used to stay safe anywhere else; like avoiding suspicious grounds and dark areas, and taking note of who is directly behind or ahead of you.
She recommends running only during the day, if possible. If you must run at night, avoid dimly lit areas and wear bright and/or reflective clothes so that others can see you clearly. While green ground is safer, it is hard to find so one should be careful when running on roads.
"It is possible to simply step out of your front door and start. That being said, there are definitely safer places to run and places that you might want to avoid. Stay alert. The more aware you are of your surroundings and the other people around you, the less vulnerable you will be,” she says.
Rwemalika adds that on hot days, one should also consider drinking plenty of water before a run and carry extra water. Heat prostration can be a very serious problem for runners. She also says to stop running if you feel faint or uncomfortable in any way.
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