The compensation commission’s hints to runners

Press, 16 April 1980, Page 14

The compensation commission’s hints to runners

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By

John Drew

The . Acccideht .Compensation 7 Commission has done some service to New Zealand running by putting out an attractive 12page booklet entitled: /‘Safe way to jogging and 'fun running” with the sub-title ‘‘Essential exercises for joggers and athletes:”

It aims. to help prevent lameness which, although the booklet does not say so, affects about 60 per cent of runners of all varieties of ability and maturity, at some time during each running year. ; Most of this material, will’be; included, by ar-

rangement with the A.C.C.,- in the instructions package for all entrants in the big fourth annual “The Press” Park-to-Park Fun Run which will be held on May 4. Here is a selection of some points in the booklet to which you may - refer during the remaining days of prenaration for the Park-to-Park.

The text includes elementary reminders to (1) obtain suitable running shoes with sufficient jar absorbency to reduce road shock (which, - although the booklet does not say so, should include plenty of forefoot as well as heel ■ shock protection); (2) use limbering and stretching procedures; (3) increase training gradually; (4) train at a pace which enables you to talk; -(5) train on alternate days in the earlier stages; ..(6) drink plenty in hot and humid conditions both and after' training — go slow and slower still or walk, if feeling chilly, dizzy or sick; (7) run facing oncoming traffic, obey the traffic regulations, run on footpaths or on the verges and wear reflective devices and white clothing at night. Here is a summary of the first four of the stretching procedures especially recommended, which are simple, easy and pleasant to perform. Some of the remaining 10 in the booklet may prove too severe for average beginners.

You should do these four when you are warmed up with a few minutes of walking or slow running also, after your training, if you have time.

To stretch the front of your thighs and hips stand with one hand holding a chair or similar object. With the other hand reach back and grasp your ankle on the same side so that it is pulled up towards the bottom. Don’t allow the leg to swing out sideways. Hold for lOsec or so and repeat for say two or three sets on both legs. Apply only enough pressure to give a pleasant sensation.

To stretch hamstrings stand on one leg and place the other leg on a table or some object about waist height. Bend forward to produce a pleasant stretching sensation on the back of the thigh: hold for lOsec and repeat on alternate legs. Adductors (groin) stretch: sit on the ground with knees bent and feet together and pulled towards the buttocks (frog style). With hands holding the 1 inside of your ankles and with elbows against the inside of your knees push your knees out sideways with your elbows: hold for lOsec and repeat. ' Modified calf and heel

tendons stretch: stand with hands against a wall and place one leg about 1.5 metres backward from it, keep the heel, of this leg flat on the ground and knee locked and bend the knee of the other leg to produce a pleasant sensation in the' back of the calf of the straight leg. Hold lOsec. Stretch alternate legs. The A.C.C. booklet, as its footnote says,- “does not purport to be: a final statement” — which it by no.means-is. .... Here are some of the commonest pitfalls which

can cause running injuries or make them worse. (1) Running fast down hill. Don’t run down hill faster than you can run up. (2) Walking in high heeled street shoes/and running in conventional training shoes with a low heel. Doing - this, without stretching the calf muscles and heel tendons before and after running and without doing strengthening exercises for the muscles in the front of the leg the result can be shortening of the calf muscles and achilles tendononitis (the most difficult of all running injuries to cure).

(3) Running fast all the time in training. It is safer to run five days a week slow than two days a week fast. Fewer injuries will happen if you take one or two days a week off. An extensive base of lohg-slow distance and the right stretching, flexibility and strengthening exercise are needed before beginning any fast training. Only about 10 per cent of all running training should be at a fast pace. (4) Use of worn out, over-run shoes. If your shoes are worn down too far this can cause sprains and strains of the foot, ankle, thigh, hip and back. Shoes which have cushioning substances which collapse can lead to several injuries. So examine the wear of your shoes every week.

(5) Training on the flat and running on the hills without sufficient preliminary bill training. This can lead to injury, specially knee damage. If you train or race on the hills make sure you run on the hills ar least once every

seven days or less. If injured, keep off the hills until recovered. Some alternate periods of walking introduced while hill running can obviate leg

soreness if you are unaccustomed to hill running. v (6) Ignoring discomfort which worsens with each run. This indicates that something is wrong and continuation of running can aggravate an injury which will take longer to heal or can become irreversible.

(7) Failure to break in new shoes properly or wearing a different and unsuitable brand. This leads to injuries especially if you have to alter your running style because of a different or unsuitable fit. If you have a brand that doesn’t send you lame, stick with it. Never race in shoes which you haven’t trained in for about 200 miles beforehand.

(8) Failure to take note of running terrain. For example, persistently running on one camber can lead to artificial imbalance and abnormal strains of the muscles. Concentration on foot plant can help you determine when it's time to change to a different camber like crossing over to the opposite footpath. Bt don’t get run over doing so. (9) Strengthening and stretching exercises are needed to counteract muscular imbalance. For example there is a tendency to weakening of the muscles in the front of the leg (the anti-gravity muscles) and tightening, shortening and strengthening of the muscles of the back of the leg (gravity muscles). Shortened muscles lead to a pulling apart of muscle tissues and muscle strains. A well

stretched muscle will seldom if ever tear. Over-use injuries can better be avoided if you gradually and systematically increase distance and speed.

On Saturday the New Zealand premier annual ultra distance road race, the New Brighton 50 mile, will be held round the perimeter of Christchurch starting and finishing at New Brighton. Next Wednesday the public can hear a distinguished . authority on sports medicine from the United . States. He will speak at the Central Gallery of the Arts Centre at 8 p.m.

He is Professor Dr Arthur Leon, professor and director of applied research at the laboratory of physiological hygiene at the University of Minnesota. He will speak on “The Beneficial Effects of Regular Exercise.” Now with less than three weeks to the Park-

to-Park, intending walkers can continue to train longshort on alternate days so that the. accumulated training time for the week can be about 200 minutes. Some walkers may wish to introduce a little slow running on some days such as running slow for 60 paces alternating with 100 paces of walking. It is easier to make the. count On alternate footfalls. Runners can slightly increase their weekly schedule according to personal requirements something like this: Day 1, run or run and walk 35 min; Day 2, walk or rest; Day 3, run or run and walk 30 min; Day 4, rest or walk; Day 5, run or run and walk 60 min; Day 6, walk or rest; Day 7, walk or rest.

Warm up with walking or running and walking before training. Complete each outing with walking to “warm down” afterwards.