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In this episode, I tackle questions sent in by our listening audience.
Topics discussed include:
Does running damage your joints? Is it safe to run in hot weather? What about running on the treadmill? What are some considerations for heavier runners? What should you eat before running? And some thoughts on setting and achieving fitness goals.
Check out the rest of this post to read the quick answers to these topics.
Do long distance runs damage your joints?
According to the Journal of the American Osteopathic Association (2006) long distance running does not increase the risk of osteoarthritis of the knees and hips for healthy people. Long distance running might even have a protective effect against joint degeneration.
Is it safe to run in hot weather?
Some of us have to run in hot humid conditions (hello Missouri). Here are some safety tips:
- Check the heat index for the humidity level
- Run in the early mornings
- Stay hydrated but not with caffeine or alcohol
- Wear loose fitting, synthetic, light colored fabrics
- Wear sunscreen with a SPF 30 or higher
- Don’t increase the intensity of your work out
- Know the signs of heat related problems. I talk about the signs in detail on the podcast
What about running on the treadmill?
The treadmill is a great resource for a runner but here is one general rule: Don’t do more than 50% of your mileage on a treadmill. Your body needs to get adapted to running on the road because the differences in impact and running form. Doing your long runs on the road will better prepare you for race day.
What are some considerations for heavier runners?
You’re considered a heavier runner if you’re a man who weighs more than 185lbs or woman who weighs more than 150lbs. But don’t let this discourage you. A lot of us who run marathons don’t look like the stereotypical runner. Check out this funny article about being a large runner by Jennifer Graham
Here are some tips for heavier runners
- Go to a specialty running store to get your foot and gait evaluated
- You may have to replace your shoes every 300-400 miles
- Alternate your running days with low impact cross training
- Build up slow and steady with a run/walk program
- Learn and practice good running form
- Listen to your body and slow down if you are experiencing unusual pain or discomfort
What to eat before running
This will depend on your digestive system but here are some general guidelines:
- You should not be stuffed or starved before a run
- Don’t eat anything one hour before your run
- If you are running over 90 minutes you need to bring a sports drink and energy bar or gel
- Pre-run foods should be high in carbohydrates and low in fat, fiber, and protein (peanut butter, bagel, banana, energy bar = YES) (bacon and eggs, pizza, salad = NO).
- Practice with what works for your digestive system so you will not have to try anything new on race day
Episode Eleven Quick Tip:
May is National Runner’s Month. Now is the time for setting some fitness goals.
So what do you think? Leave a reply in the comment box below.