How To Run Smart...Even In the Cold

It is only October, but the snow has already fallen a couple times (luckily it hasn't stuck around) and reminds me of the special risks that come with winter running. In a state like Utah, we often need to consider running in snow or ice conditions.  I just wanted to make a quick note about the options available:

1. Treadmill Running
Although I dislike this type or running, because part of the joy of running for me includes running in nature, a very snowy or icy day is not worth the risk.  I will often run on a treadmill to limit slips or falls that may cause injury that will interfere more with my running.  This can also be an option for rainy days or days with significant wind.  I don't do this often, but it allows training to continue.

2. Indoor Tracks
A good option on a bad day may be indoor running on a track.  Many exercise facilities will include a track.  This provides an opportunity to do speed work, like sprinting fixed distances.  If I am scheduled to run a distance, not speed work, I would rather run on a treadmill than run around a track 1000 times.  (Note: Indoor tracks are typically smaller than the tracks utilized at High Schools or Colleges).

3. Specialized Equipment

By utilizing the correct equipment to stay warm to the trunk without increasing bulk and to add traction to the shoes, running can be done even outside in the winter.  Some possible traction options include:

•STABILicers SPORT

•Kahtoola MICROspikes

•Yaktrax Pro

Other important considerations include staying hydrated as the cold can be just as problematic as the warmth. 

I invite you to continue to run and enjoy the running that can come with running smart.

How Weather Conditions Affect Running Performance

If you are an outdoor runner you certainly have noticed that the weather can dictate how well you feel during your run. You may be surprised to learn that your performance during a run or race is directly related to the weather. The "perfect running temperature" has been scientifically debated to be somewhere around 50-54 degrees!! Most people begin to slow after 55 degrees and can really "hit the wall" if the temperature rises above 65 degrees while racing.

For people who live in chronically warmer states, such as we are in Houston, TX, it is essential to try and get your runs done in the early in the morning or later at night in order to avoid the heat of the day. However if you are stuck running in the hot weather, there are a couple of things to keep in mind. First, the hotter it is the more your body must work to cool you down by producing sweat. Sweating takes up energy, causing you to tire more quickly and lose fluids and electrolytes more rapidly, making it essential to replenish your fluid levels during and after runs. Increased heat also causes your feet to become moister in your shoes which can cause blisters. Make sure that on hot days you are wearing extra moisture-wicking socks to prevent your feet from blistering.

Besides the temperature, another weather factor that can impact your performance is rain. How rain impacts performance really depends on the amount of rain. If there is a light drizzle coming down on you while you run then the cooling effect of the moisture on your body can actually help enhance your performance. If the precipitation is more extreme, leading to conditions where you are getting totally drenched, then your performance is going to be hindered for a couple of reasons. First, your performance suffers during heavy rain because, whether consciously or not, you run more cautiously in order to prevent slipping on the wet surface that you are running on. Also, heavy rain can get your clothing so wet that you can develop blisters very quickly which can become painful. Some of the most common places to develop blisters from rain are on your feet, between your thighs, and around a woman's sports bra.

Although Mother Nature is not so kind as to provide 53 degrees cloudy running weather every day, there are some ways to make sure your run goes as smoothly as possible for the conditions that you face while running. The easiest way to make sure that the temperature does not negatively impact your performance is to plan ahead and anticipate any obstacles that the weather may provide.

Dancing With the Stars: Another Foot Injury?

What doe this have to do with running? A lot, if the training before a race or before a dance performance is not done properly.

Donny Osmond is the latest in a series of injuries from the reality show "Dancing with the Stars." He was dancing this week with a broken toe. A fractured toe can be quite painful, depending on the location, angle, and severity of the break in the bone(s). I speak from personal experience on this injury. I fractured one of my toes while I was a surgical resident and had no choice but to work, walk on it, wear closed toe shoes, and stand on it for prolonged periods of time. However, I did not continue to run or dance or engage in other sports for the weeks that was required for it to heal.

But...there seems to be a trend on this show with injuries and the stars continuing to dance and perform while injured. We saw this in the past few weeks with Tom DeLay who continued to dance on stress fractures in both feet until it got to the point where he had to quit the show...eventually. Other previous foot & ankle injuries included Misty-May Treanor with a ruptured Achilles tendon, Lance Bass with a toe fracture, and Kristi Yamaguchi with an ankle injury.

This is similar to what us physicians see with "weekend athletes" or runners to try to do too much, too soon. Proper sports training is just that--training. If an athlete is a beginner, such as these celebrities, with respect to a particular sport, then a gradual and incremental training process in necessary to prevent injury. If this does not occur, injury is more than likely to happen. So it is not surprising to me and many of my colleagues that these stars are getting injured at such a high rate. Perhaps the medical professionals associated with the show could point this out to the show executives and try to do something about it...or perhaps we will continue to see another series of injuries in upcoming episodes.

What do you think? Feel free to comment below on this possibly controversial subject. In my professional, medical opinion, it is quite obvious what will occur if changes are not made in the show's training schedule.

Stress Fractures in Runners

A stress fracture is a small incomplete crack in a bone that is due to repeated stress in an area in the body. 95% of stress fractures develop in the lower extremity and account for 10% of all running injuries. Stress fractures are a common injury in runners because of the repeated motion that runners go through over thousands of steps. Stress fractures commonly occur in runners when they have too many miles on their shoes, change the surface they run on, or change the intensity level of their workout.

The symptoms of a stress fracture are tenderness over a localized area, pain when you put weight on the affected limb, and slight swelling around the area. Runners who are most prone to getting stress fractures are women with amenorrhea (loss of menses) because of the role estrogen plays in strengthening bones, thinner athletes, and people who are not getting the proper nutrients to replenish their bones.

It is important as a runner to make sure that you are getting the proper nutrients to keep your bones strong in order to avoid developing stress fractures. It is recommended that you get 1000 mg of Calcium per day and 200 IU of Vitamin D per day, as well as maintaining a Body Mass Index (BMI) of at least 18.5 or higher and a body fat level of at least 14%. All of these factors will help insure that your bones have the right nutrients to sustain themselves even through daily running stresses.

If you think that you may have a stress fracture then the first thing to do is to decrease the amount of exercise you are doing. It is also important to go see your doctor or podiatrist so they can take an x-ray of the site. X-rays are not always able to detect a stress fracture and a bone scan may be required. Although stress fractures can be frustrating to an athlete who is in training, it is important to listen to your doctor’s instructions to modify your workout routine or you may create a more severe injury that may require surgery and more time away from your sport.