Running: Knowing the Risks and Benefits!

As the warm weather approaches, runners who’ve been using indoor tracks and treadmills during the winter will be coming outdoors to exercise.  Here’s what you need to know before you begin an outdoor running regimen.

PREPARATION

Before you hit the pavement—cement, asphalt or track— see your primary care physician, says St. Joseph Mercy Oakland family medicine specialist Ricardo Cabrera, MD.  He or she will determine if you’re healthy enough to run.  “If you have medical discomfort, bring it to the attention of your physician,” Dr. Cabrera advises.

Secondly, you’ll need the proper equipment and clothing.  Dr. Cabrera recommends dressing appropriately for the weather.  Wear shoes that fit properly.  Then, prepare your body.  Do warm-ups, such as stretches.  Most importantly, start slowly and increase your distance as your stamina improves.  “The biggest mistake is doing too much too soon,” he warns.  “Ease into it and be patient.”

With running shoes, it’s not how much you spend; it’s the right fit that counts. Often, people think that the more expensive the shoe, the better it is.  Dr. Cabrera says that’s not the case.  The shoe should not be too big, too small or loose, and “you need a reasonably good arch support,” he suggests.  Socks should always be worn to prevent friction. Breathable cotton is best since it absorbs sweat.

Dr. Cabrera also recommends whenever possible picking a surface that will limit injury.  Tracks are best because “they are meant to run on.”  A track has a cushion to absorb shock and has some give, where hard surfaces can be tougher on knees or ankles.  At the same time, a soft surface, like the beach “can cause pain and discomfort because you don’t have the support” of a harder surface, he advises.

In inclement weather, runners may want to use a treadmill to keep up the momentum.  Dr. Cabrera says treadmills are “a good alternative to running outside,” but there is a downside.  Runners have been known to fall off treadmills because they are going so fast. If you use a treadmill, take the proper precautions.

And what about diet?  Dr. Cabrera says a balanced diet is best.

BENEFITS

According to Dr. Cabrera, running is good for your health. “Running has cardiovascular benefits that will enhance your overall well-being.  It makes the body run more efficiently, and can help fight illness, lower bad cholesterol (LDL) and increase good cholesterol (HDL).”

Ricardo Cabrera, MD, joined the medical staff of St. Joseph Mercy Oakland in Pontiac in August 2008.  A board-certified specialist in family medicine, Dr. Cabrera earned his medical degree at the Autonomous University of Guadalajara, Mexico, and did his residency at North Oakland Medical Centers (now Doctors Hospital), where he chaired the Department of Family Medicine.  His professional memberships include American Academy of Family Practice, American Board of Family Medicine, Michigan State Medical Society and Oakland County Medical Society.