Got Running?? Part 2- Run Smart, Run Forever

In this part, I said earlier that one of the topics I was going to talk about is common running injuries and ways to prevent it. Well, I realize that it is best if I keep that topic as a separate section. It's a very important and lengthy topic and I want to make sure I cover all of it, that way none of you would experience any of it. So today, I will talk about how to run smart and effectively through proper form, alternating low and high intense runs, wearing the right sneakers, and fueling yourself the right way.

One important way to run smart is to run with proper form. Running improperly will put more pressure on parts of the body than needed, particularly your joints. It all starts with having a strong core. It needs to be strong throughout in order for your upper body to stay upright, therefore keeping your center of gravity in the middle. You know your core is weak when the body starts to lean forward. That moves your center of gravity forward, which will put pressure on your knees. I always say if you can see your feet while your running, chance are you're leaning a bit too much. Try some planks after your run to strengthen your core. Your shoulders should stay relaxed, with your arms moving slightly. When you strike your foot, the heel should barely touch the ground and you push off with the ball of your foot. You can practice this by running on a treadmill next to a mirror and looking periodically until you have an idea on how the body should look when the form is correct.

Another way to run smart is to alternate low and high intensity runs. The body needs to recover more from the harder runs. So, either keep it slow on the following day or cross train (spinning, elliptical, stairmaster, swimming, etc). Know your body. If your legs are telling you that it's very sore, take the next run day off. The ones who ignore their body usually end up injured and are out for weeks or even months.

What kind of sneakers to wear are also important. Not all feet have the same arch. There are three types: high arch, medium arch (about 70% of people), and low arch (flat feet). It's very important to know which shoes are right for your arch. Wearing the wrong type of shoe can be detrimental to the joints, over time. If you do not know your arch, you can take a paper towel, wet the bottom of your foot, and step onto the towel. If there's a huge curve, that's a high arch. If there's a tiny curve, it's a low arch. There are many shoes for each category. If you do not know which shoes are right for you, the shoe company Roadrunners sport, a business affiliate of mine and the only place I purchase sneakers, has a section on the left side of the home page called "Shoe dog: Perfect fit shoe finder". It will ask you a couple of questions and based on the answers, it will give you a couple of shoe recommendations. If you have a VIP membership (only $2 for the year online), you get 10% off, free shipping, and a 60 day perfect fit guarantee. You can try the shoes and if you do not like the fit, you can exchange it for free. I get my sneakers from there and swear by it. You can check their site out by going to my website www.getfitwithshadi.com, and click on the road runners sports banner on my home page.

If you're running outside, switch terrain from time to time. It would help break the monotony and will help keep your legs strong. One day you can run on the shoulder of the street (opposite side of traffic) and the next, run on a track. If you live on a suburb area, there are plenty of trails, that is a great way to strengthen your ankles. You can also use the treadmill. Although, treadmills are softer on the joints, it can affect your bio-mechanics and balance if used too often. Over time, that can cause injury. My advice, if it's not raining or freezing outside, run outdoors.

The right nutrition prior to your runs is very important as part of your regimen. The wrong kind of nutrition will not give your body the energy to run effectively and it will not grow and make you a stronger runner. Prior to your run or any cardio workout, your pre-workout meal should consist mostly of carbohydrates, which small amount of protein and fat. Protein and Fat take a long time to digest. So, if you have a high protein meal, an hour prior to running, it will not go too well. If you're going to workout in an hour and your last meal was 5 hours ago, have about 150 calorie snack, like an energy bar. 150 calories for every hour is sufficient time for digestion, and give your energy without stomach interference. Now if you run very early in the morning, don't run on an empty stomach. After a good night sleep, the body usually only has a "1/2 tank) of energy. So, have a shot of juice or some Gatorade, to give you some fuel for your run. My personal favorite pre-run meal is a peanut butter and jelly sandwich on whole wheat raisin bread, around 2 hours before my run. After a run, your post run meal should have more protein. It should actually be about 3:1 carb:protein ratio and should be consumed within 45 minutes after a run. My favorite is a protein shake that I make consisting of one scoop of protein, bananas, blueberries, shot of OJ, water and ice. It's well balanced and since it's cold, it would also help cool you down. Also, keep drinking 6-8 oz of water every 15 minutes for a few hrs after your run, that way you do not become dehydrated.

Finally, sleep,sleep,sleep! It's very important to get 7-8 hrs of sleep per day. This is the time where your body really heals itself from your workouts and other daily stresses. The better you sleep, the better you would recover and reduce your risk of injury.

If you follow these rules, you'll be running for a long time. There's a reason why you see so many people in their 50s and even 60s still running. They listen to their body, eat right, and sleep well. I hope you enjoy this part, and in the final part "Part 3-Common Running Injuries and Ways to Prevent It", I will talk about some of the most common injuries and how you can prevent that from happening, so you can run injury-free.