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How to Run Right
The Rothman Institute at Jefferson’s Director of Sports Medicine Research offers tips for joggers and competitive runners
Plenty of hot summer days remain for joggers to enjoy. But autumn is on the horizon, and with it, a full schedule of running
events, such as the Philadelphia Marathon on Sunday, November 18.
Steven B. Cohen, MD, is Medical Director of the Philadelphia Marathon, as well as Director of Sports Medicine Research for
the Rothman Institute at Jefferson and Assistant Professor of Orthopedic Surgery at Jefferson Medical College of Thomas Jefferson
University, as well as Assistant Team Physician for the Philadelphia Phillies and St. Joseph’s University. He offers the
following tips for reducing risk of and treating running-related aches and injuries.
- On very hot days, run early or late – Check the daily heat index, which is based on a combination of forecasted temperature and relative humidity. It’s available
in most newspapers and from online weather services. On days when the heat index is 90 or above, schedule your run for a relatively
cool time of day – either very early in the morning (before work or school) or after work, at around 8 p.m.
- Stretch first – Newcomers to jogging or training for an endurance event will likely experience some aches and pains, but warming up properly
should reduce severity.
- Dress appropriately – Wear light clothing in the summer. In the fall, dress in layers that you can shed as necessary to avoid overheating your
body. Sporting goods stores carry workout clothes designed to absorb sweat, allowing your body to breathe. While you’re there,
invest in some proper running shoes to avoid blistering and other foot injuries.
- Carry something to drink for hydration – See related article in this issue. A brief ice bath after your run can also help prevent dehydration.
- Progress your activity gradually – “The body can’t tolerate sudden, dramatic increases in the amount of distance you run per day or week,” says Dr. Cohen.
“Tailor your training program so that you can take your time building up your endurance, even if that means waiting until
next year to enter a marathon or other competitive event.”
How to ease the pain
Newcomers to running suffer some common injuries due to increased activity, over-exertion of various muscles and joints, and
stress on feet and knees. Among these injuries are patellofemoral pain (that is, behind the kneecap); shin-splints (tenderness
and pain with hardening and swelling of muscles in front of tibia, which is the large bone between the knee and foot that
supports most of your body weight, as well as foot and ankle problems); and iliotibial band syndrome (tightening of muscles
around the thigh).
Here are some steps to take to decrease the discomfort:
- Take a break from your running regimen – Listen to your body when it tells you it needs a few days or so of rest.
- Take over-the-counter anti-inflammatory medicines to ease inflammation – Try Aleve or any brand of ibuprofen.
- Determine the cause of the pain, and make necessary adjustments – Possible causes include an improper running technique (consult with someone experienced), inadequate footwear, lack of/improper
stretching, and trying to run too far too fast.
- Remember: heat before, ice after – Before running, an application of heat along with stretching will loosen up your muscles; don’t ice your muscles beforehand
– that will make your muscles stiff, which isn’t good for running. After your run, however, apply ice to decrease any swelling
or inflammation; don’t use heat then – that will have the opposite effect of exaggerating your swelling.
- Begin a strengthening program focusing on areas that ache – for example, the kneecap area.
- If pain persists beyond two to four weeks, consult a physician.
