Running is one of the most recommended physical activities for those looking to improve their quality of life, due to the many benefits for physical and mental health, such as preventing cardiovascular diseases, strengthening bones and combating anxiety and depression. However, its practice requires attention to several fundamental aspects to ensure that the exercise is performed properly and safely.

“The first issue to raise for beginner runners is clothing; inappropriate clothing or sneakers that are not suitable for running are often used. The second most common mistake is the lack of a training strategy, which we see very often in the office and which leads to injuries”, says Dr. Marcos Cortelazo, orthopedist specializing in knee and sports traumatology.

According to him, these small mistakes can affect health. “If a person is overweight, they must first adjust their weight and then practice an impact activity. Another common mistake is not doing fitness basic training, such as weight training, and not having the habit of stretching. It is also very common to lack a strategy in training, such as running every day. It is necessary to have days apart”, adds the doctor.

How to prepare to run

Regarding physical preparation, Dr. Marcos Cortelazo highlights the importance of warming up the body before carrying out the activity. The doctor explains that the ideal time for heating It takes at least 10 minutes to activate the dilation of blood vessels, circulate the synovial fluid that supports the cartilage and prepare the body for exercise.

“And this takes a while, we would need, on average, 10 to 15 minutes for this process of increasing blood supply and better circulation of this liquid to occur”, explains the doctor, who adds: “And we also cannot forget the cardiovascular part, adapting the breathing rhythm and heart rate. I usually recommend starting with walking”.

Common injuries in runners

According to Dr. Marcos Cortelazo, some groups of injuries are more frequent, such as stress fractures, subchondral bone edema in the knee and muscle injuries. “In relation to stress fractures, we have two scenarios: first, in that individual who did a stress activity impact for which he is not yet prepared, or is not conditioned (in this case, we are talking about a beginner runner), where the bone structure cannot handle it and a failure occurs; and, second, stress fractures appearing in runners who are no longer beginners, but high-performance runners, because they exceeded the condition that the bone could support for that activity”, he explains.

Orthopedist Dr. Fernando Jorge, member of the Brazilian Society of Orthopedics and Traumatology (SBOT), explains that running every day, for example, is not recommended for beginners. According to the doctor, the most common injuries suffered by those who run daily are:

• Plantar fasciitis (pain in the sole of the foot);
• Iliotibial band syndrome (outer part of the knee);
• Stress fractures;
• Tendinopathy.

“Aggravating factors for injuries are the sudden increase in volume (greater than 10% weekly), lack of strengthening and inadequate footwear”, he adds.

Rest is an important part of training

A very important factor in ensuring the physical health of runners, which is often ignored or considered less important, is the rest. According to Dr. Marcos Cortelazo, this period of regeneration is extremely important to ensure ideal physical conditioning for racing.

“Rest is important because the structure cannot receive continuous impact. The muscles also accumulate a series of substances, the result of aerobic metabolism and running, as if it were waste, waste that our body produces, so this needs to be metabolized so that the muscles return to a good condition for running”, he argues.

According to him, rest is also essential to ensure good performance. “So rest is very important to prevent injuries and also improve performance. If you are fatigued, your muscles are super tired with an accumulation of lactic acid. You won’t be able to run and you won’t perform well”, adds the doctor.

Warning signs for injuries

It is important that runners, both beginners and experienced, are aware of the signs presented by the body that indicate that something wrong is happening. “Among the warning signs are: persistent pain lasting more than 48 hours, joint swelling or changes in stride. This requires immediate stopping and evaluation by a specialist doctor. Remember that the key to longevity in running is the balance between stimulus, recovery and muscle preparation”, comments Dr. Fernando Jorge.

Dr. Marcos Cortelazo informs that these signs can appear in variable ways, based on the intensity and the practitioner’s relationship with the exercise. “It really depends on the level of the runner; whether it’s a beginner or a high-performance runner, everything will vary, because the limits also vary. But something that usually draws attention is joint or muscle pain, or even fatigue. The person will feel tired”, he reports.

He emphasizes that, whether for beginners or experienced athletes, adequate nutrition and hydration is essential for carrying out any sports activity and that this impacts performance. “Hydration, the type of food that will be eaten, the food that will release more energy more quickly is very important,” he says.

Therefore, it is important to pay attention to your body. “The body gives some signs, sometimes with fatigue, signs of dehydration, such as headache, muscle pain, joint pain, so it could be a sign that the pace is inadequate, or there is not enough rest, or there is no conditioning that provides support for running, or even the nutrition or hydration is not adequate”, concludes Dr. Marcos Cortelazo.

By Pedro Del Claro