Live well
Tips to keep you on track How do you avoid running injuries? Here are some suggestions from the experts at Sports Medicine Australia’s sports injury prevention program, Smartplay1. ■ Start
by seeing a professional trainer (in a set-up such as a social running group) for advice on running style. ■ Ensure you always warm up and cool down with a slow jog. ■ Avoid doing too much too soon. ■ Allow 48 hours rest between running sessions. ■ Cut down if you experience pain. ■ Stay hydrated. ■ Avoid running when you’re tired. Reference: 1 smartplay.com.au/ImageLibraryAssets/Resources/National/sport-specific-2008Running-fact-sheet-nat.pdf
his new charges to simply be consistent and steady rather than over-perform. If you’re considering entering the running scene at an advanced age, or if you’re overweight or have had lower limb injuries, Dr Gillam suggests you first visit your GP or an accredited exercise physiologist to seek advice on how to start your exercise program safely and minimise any possibility of adverse injury. Specialists at Sports Medicine Australia’s sports injury prevention program, Smartplay, similarly caution that running is not appropriate for those who are heavily overweight, have significant skeletal misalignment, unstable hips, spinal stress fractures or knee cartilage damage. For those who fit into one of these categories – or if running is simply not your thing – there may be lower-impact activities you can undertake to help keep you fit. Dr Gillam says similar health and fitness results can be achieved by brisk walking, swimming, riding a stationary bicycle or using an elliptical cross trainer, as found in gyms. “If you’re carrying extra weight or have lower limb injuries, then these other forms
of exercise will be a better start,” he says. “Then, once you’re down to a healthy weight, you can take up running if your GP or exercise physiologist agrees.”
Fitting the occasion For the estimated 1.2 million Australians over the age of 15 who are now recreational runners, wearing appropriate running attire is another important factor. Ensure you have the right shoes for your foot shape and your gait, fitted at a reputable running or sports store, for example, or on the advice of a podiatrist or other medical professional. You should also wear light clothing, sunscreen and a hat to protect against sunburn, says Smartplay. In terms of company and support, it always helps to run with a group, so do some research on running clubs in your area. Then, when you feel up to it, book into a major event as a reward for all your hard work. Running across the Sydney Harbour Bridge when it’s closed to traffic or into the MCG when it’s part of the Melbourne Marathon Festival is a great thrill.
“The very best thing about running is the mutual support between participants,” says Crosbie. “We are people of all ages and all backgrounds running together. Very few are competing against one another. We’re mostly competing against ourselves, which means we can afford to be great friends with those around us and we can help others out as much as possible. The group will help you advance yourself.”
Starting line Check out these websites to find a running club near you: activeglobal.com coolrunning.com.au running.meetup.com
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