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SIUH doctor explains how to prevent running/walking injuries

SILive.com

Staten Island runners urged to avoid sunburn and injuries

Staten Island Advance By Staten Island Advance
on May 06, 2013 at 4:02 PM, updated May 06, 2013 at 4:05 PM

hl run5 2011 Advance Memorial Day Run.jpg Kelly O'Halloran, Stephanie Cruz and Hattie Ragone celebrate their finish of the 2011 Memorial Day Run with hats on and arms raised. Wearing a hat and sunscreen is recommended when time in the sun will exceed 15 minutes.Staten Island Advance

By DR. THEODORE STRANGE

OK runners (or walkers), we’re three weeks shy of the Memorial Day Run, but sometimes it’s not all fun in the sun. There’s nothing better (in my opinion) than running when the sun is shining. But be careful, the sun’s rays have the potential to take you out of the running.

Everyone who exercises outdoors needs sunscreen. You should apply it if you’re going to be in direct sun for more than 15 minutes.

Wear lip balm and sunscreen with an SPF (sun protection factor) of at least 30 that protects against the two most damaging forms of ultraviolet light, UVA and UVB rays. Studies show that your risk for melanoma doubles if you have had five or more sunburns at any point in life.

Don’t forget to apply sunscreen to your scalp if you are bald or balding, and try not to exercise when the sun is strongest between 10 a.m. and 2 p.m.

Wearing a hat can keep the sun off your head and face. Sunglasses with UV protection will keep your eyes safe and most importantly: allow you to see what’s in front of you.

This brings us to the next point: injuries. Most injuries occur when you push yourself too hard. The hips, knees, ankles, legs and feet are the most susceptible to injury.

Stretching is the key. Many aches and pains associated with running are easily avoided if you take a few minutes to get the kinks out.

If you’re feeling pain or injured, ice down affect areas (muscle strains, twisted ankle, etc.), stay hydrated (refer to last week’s article), and most important: rest. Keeping a steady pace will help you finish the race.

Next week, we’ll talk about getting pep in your step (for walkers) and glide in your stride (for runners) to get you through the Advance’s 4-mile Memorial Day Run.

Week 4

RUNNING

Monday

Walk 4 minutes (warm up), run 8 minutes followed by walking 2 minutes. Repeat this run/walk sequence 2 more times. Add another 2 minutes to your last walk for a cool down.

Tuesday

Walk for 35-40 minutes at a comfortable yet brisk pace.

Wednesday

Walk 4 minutes (warm up), run 10 minutes followed by walking 2 minutes. Repeat this run/walk sequence and then run 5 minutes. Walk 4 minutes for a cool down.

Thursday

Repeat Tuesday’s workout.

Friday

Repeat Tuesday’s workout.

Saturday

Repeat Wednesday’s workout.

Sunday

Rest or walk 35-40 minutes (your choice).

WALKING

Add 5 minutes to your walking time and walk at least 4 days (between 30 to 35 minutes) and add a longer walk of about 50 minutes for a total of about 170+ minutes.

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Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 27.

Categories: SIUH Articles,SIUH News

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