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Physical And Mental Benefits Of Running (part 2)

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‘I keep getting injured’

Firstly, don’t stop exercising completely. Find something else you can do without pain – cycle, swim, box, jump on a cross trainer. You need to keep your endorphins and fitness up so that you’re not tempted to run on an injury and make it worse. Then go to see a medical practitioner. The sooner you do that, the sooner (hopefully) you’ll be back in action. It can also be helpful to find a trainer who specializes in running to look at your gait, or join a site such as coolrunning.com.au, where you’ll find thousands of runners happy to share details of their injuries and how they dealt with them.

Description: Find something else you can do without pain – cycle, swim, box, jump on a cross trainer.

Find something else you can do without pain – cycle, swim, box, jump on a cross trainer.

‘I’ve got kids to care for’

Include them. They can follow you on their bikes or you can play relay races where you effectively do interval training. It all counts. When I train my clients, we include lots of games which involve frequent short sprints like tag. It’s fun, plus the kids learn from your active lifestyle.

‘I always need to move my bowels when I’m injuring’

According to a review published in the International SportsMed Journal, up to 71 per cent of runners experience this problem. It’s caused by the up and down motion of running combined with the body’s temperature increase. Try to get the bowels moving before you run, find running routes with plenty of pit stops, and keep a food diary to see if some foods exacerbate the problem.

‘I have a leaky bladder’

This is another common problem that affects more than 50 per cent of women at some stage. If your incontinence is only really brought on by running, good fitness. coughing or sneezing, it’s most likely stress incontinence, which can usually be fixed with pelvic floor exercises. You do need to do these daily, however, and don’t expect an improvement for a few months.

Description: You do need to do these daily, however, and don’t expect an improvement for a few months.

You do need to do these daily, however, and don’t expect an improvement for a few months.

‘I keep getting a stitch’

This could be caused by the way you breathe, or your diet. Slow down and breathe more deeply, exhaling through pursed lips. Don’t eat or drink too much before you run. Avoid greasy fry-ups generally – a fatty meal can cause stomach problems when you run even 24 hours after eating it.

‘I suffer chafing’

This is generally caused by ill-fitting clothes, scratchy fabrics or excess weight. Smear affected areas with Vaseline or pawpaw ointment.

‘My muscles keep cramping’

This could be due to a poor warm-up, over-exertion or dehydration. If you think it’s either of the first two, then stop, stretch it out and give the affected area a massage – and start more slowly next time. If you think it’s dehydration, try electrolyte drinks. Magnesium supplements can also be useful.

Description: This could be due to a poor warm-up, over-exertion or dehydration.

This could be due to a poor warm-up, over-exertion or dehydration.

‘I can’t afford running shoes’

Keep an eye out for outlet stores and sales. Check out the Cathy Freeman Dunlop range, available from Kmart and Big W stores at $59.95. And if you live near a beach or park, try the occasional barefoot session. Progress with barefoot running super slowly though. The muscles and bones in the feet and ankles need time to adjust. 

 

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