Run! As Fast As Possible, As Far As Possible, And of Course, As Safely As Possible

Running is one of the best and most convenient ways to achieve physical fitness. It does not require any expensive equipment. It simply takes patience, endurance, and your individual will. It is a great idea to develop your running skills this summer, but as always, take some safety precautions.

There are two areas of major concern. The first is harming your body from the rigorous exercise and the second is from the threat of a possible criminal attack. Here are some tips for the former:

* Do not run when relative humidity exceeds 90%. Humidity decreases the rate at which your sweat evaporates. As a result, not as much evaporative cooling occurs and your body retains more heat.

* Keep your body cool to avoid heat stroke. Dress lightly, in weight and in color. Body temperature will increase as you run, so it is ok to feel some chill when you begin. Light colors absorb less heat.

* Also, drink lots of water. Water cools the body very effectively. It is not necessary to feel thirsty to drink water. Thirst comes after a large amount of water loss. Replenish your water sooner. Splashing water on your body also helps with cooling the body down. Also realize that caffeine and alcohol have a reverse effect than water. Both are diuretic and should not be taken before or during exercise.
It is very important to listen to what your body is telling you and to stop running when you feel heat stroke coming on. Signs of a heat stroke include decrease in sweating and warm dry skin. In such circumstances, begin cooling down immediately by rubbing the body with ice and alcohol. Medical treatment may become necessary if it is not caught early enough.

In addition to your awareness of the climate it is also important to be aware of how much wear and tear you put on your body. Many muscular injuries can result from overuse. First and foremost, increase your speed and endurance gradually. Do not run with extreme pain. Pain is a body messenger calling for rest and care. It is not wise to run more than forty-five miles per week. Chances of overuse injuries become much higher after this mileage.

Another figure to remember: five-hundred miles – after that distance change your running shoes. Shoes wear out and lose the ability to absorb shock. With every mile, your feet absorb 110 tons of energy. It is important for shoes to absorb this shock otherwise; your knees will be absorbing this shock. The type of terrain you run on also affects shock. A flat soft terrain is the best. Uneven and slanted surfaces should not be used for long distance running.

Finally, stretching before and after running is beneficial for muscles.

~ Anudha Mittal for safetyissues.com