Hit the Ground Running

Useful tips to keep your jogs pleasant & pain-free

Running isn’t for everyone, but it sure is a good way to improve aerobic capacity and burn fat. The problem most people experience with running: They begin after a long period without any physical activity and then try to run too far at too fast a pace. It takes time to get your running legs and cardiovascular system back into shape after not using them for awhile.

In this article, we’ll offer you some tips to make your running experience more pleasant and allow you to achieve better aerobic fitness, which will serve you well on the fireground or rescue scene.

Common Running Problems & Solutions
What are some of the common problems associated with running? For starters, it can hurt. You may experience respiratory distress; joint, tendon and ligament pain; and the ever-popular side stitches. Wow, why would anyone want to run? The answer: Done properly, running can be a very powerful tool for keeping you fireground-ready. The keys are to listen to your body, understand the mechanics of the exercise, utilize the proper equipment and take it slow.

Barring any chronic injuries or severe conditioning problems, you should be able to start a moderate running program today. As always, consult a physician if it’s been a long time since you’ve done any physical training.

When we say that running hurts, we’re referring to a couple of different things. The pain of facilitating aerobic improvement is quite different from the pain of an injury. Pushing yourself beyond your comfort zone to make improvement is something that must be tolerated, while pain from an injury tells you that something is wrong and must be addressed.

Factors leading to running injuries can be divided into two categories: intrinsic and extrinsic. Intrinsic factors include imbalance of muscle groups, inflexibility, weakness and instability. These factors may be difficult to identify and correct. Extrinsic factors are a little easier to influence. These include poor technique, improper equipment and training errors. According to Dr. Dave Brinton of www.Return2play.com, most running injuries are a result of overuse, an example of a training error. Typically, overuse injuries occur when runners prematurely increase the intensity, speed or distance of their workout.

Another common cause of injury: poor equipment. If you’re serious about running, visit a running specialty store. Pulling the most comfy bargain shoes off the discount rack may not be in the best interest of your feet, knees, hips and back. You could save yourself a lot of pain down the road if you take the time to call on an expert to evaluate your foot strike and help select your running shoes. Good running shoes are worth the money!

The type of shoe you select depends on the type of running you want to do (e.g., road vs. trail) and, more importantly, how you run (heavy, light, pronator, etc). Whether or not your feet roll in (pronate) or out (supinate) upon impact is a perfect example of something you should know before purchasing your shoes. Specialty running stores are popping up all over the place; however, if you don’t have access to such a store, ask someone at a local workout facility to analyze your stride. Some personal trainers are well-versed in athletic shoe selection or running-style analysis. The last thing you want to do is pull out the 20-year-old running shoes that have been buried in your closet and hit the road.
You might be better off running barefoot.

If you’ve had chronic joint pain when trying to run in the past, we highly recommend consulting a sports podiatrist who can fit you for orthotics, if necessary. Properly fitted orthotics will not only make your feet happier, but they can also improve ankle, knee, hip and low-back issues you may have. They, too, are well worth the money.

Another factor that could lead to injury is poor technique. Breaking bad habits in your running form won’t be easy, especially as you tire during a run. A couple of areas to focus on: foot strike, hip position and arm swing. Knowing what you’re looking for and doing a periodic mental survey of your body during your run will help you break some potentially defeating practices. Plus, maintaining good form will help you conserve energy.

Foot strike: When you run, you want your heel to strike the ground first, followed by the ball of your foot and your toes. Avoid driving your heel into the ground, and allow the ball of your foot to absorb some of the shock of impact. Wearing the right shoes (and newer ones) will also absorb much of the shock of impact. Additionally, your foot strike placement should be even from side to side. Again, the right running shoe will help your feet adjust to whatever natural tendencies they may have for rolling in or out.

Hip position: Pay close attention to what your hips are doing when you run. People tend to let their hips drop on the opposite side of foot placement. Think about this: If the left side of your hip is down as your right foot strikes, this places an unusual strain on the hip joint and low back. Thus, try to keep your hips square by keeping the points of the hip even with each other. This will allow the hip to take its share of the impact at its strongest and most comfortable position.

Arm swing: Many people underestimate the power of the arm swing when running. The general thought is that the legs do all the work so they should get all the attention; however, the truth is your arm swing can really make or break the balance of your stride.

When you swing your arms across your body, you can generate rotation in your upper body. A rotating upper-body movement while trying to advance in a linear direction creates a conflict in energy transfer. If you want to move in a linear fashion, your body movements should be linear as well. Focus on a smooth, pendulum-style arm swing to help keep your upper body square with the direction of travel. Keep your hands low.

You can also utilize your arm swing to increase intensity or speed. Although it seems as if your legs are doing all the work when you run, they’re only going to move as fast as your arms tell them to. Try not to focus on your legs. When you want to go faster or take on a hill, try adjusting your arm swing. The faster your arms go, the faster your legs will want to go.

Other Running Tips
Breathing is another critical area. It can be painful, frustrating and a little bit scary when you can’t catch your breath. Fortunately, this is one of the easiest things to correct when running. Simply slow down! Unless you’re doing a high-intensity interval workout, you shouldn’t be breathing that hard. A good rule of thumb to help you keep your breathing in check is the five-word test. If you can’t speak at least five consecutive words without gasping for breath, your heart rate is too high and you should slow down.

Side stitches can also be debilitating during a run. Generally, side stitches are alleviated by simply slowing down. Sometimes, focusing on belly-breathing as opposed to chest-breathing can also help. Note: Belly breathing is when the primary mechanism of breathing is provided by your diaphragm, as opposed to more shallow breathing in your chest. Another interesting remedy for side stitches: Wear a wide neoprene-type belt around your waist. The new nutrition belts work well for this, while allowing you to carry gels and liquid with you on a run. You will find that as your aerobic fitness improves, you will experience fewer stitches until, eventually, they will totally disappear.

Finally, avoid eating or drinking large quantities for at least one hour prior to running. And while on the run, only take small sips of fluids periodically to maintain hydration; about 8–10 ounces per hour works for most people.

Off & Running
Running may always include a certain element of pain or discomfort, but being out of condition will be even more painful and perhaps even costly. Follow the suggestions we presented in this article to minimize the pain. If you look for ways to make running more enjoyable, you’ll find it harder to make excuses to avoid it.

Captain Martha Ellis has been a firefighter with the Salt Lake City Fire Department (SLCFD) for more than 12 years, serving as a firefighter, engineer, media technician and ARFF training officer. She has won the Scott Firefighter Combat Challenge Women’s Division five times, and held the world record for 8 consecutive years. She is currently the fire marshal for Salt Lake International Airport, and she works as a certified fitness coordinator for the SLCFD.

Captain Jeff Ellis of the Murray (Utah) Fire Department (MFD) has served as a firefighter, engineer, hazmat technician and shift training captain. He has been a certified fitness coordinator for the department since 1996. As a competitor in the Scott Firefighter Combat Challenge, he has won two overall world championships and three Over 40 world championships and helped MFD take the team trophy. He has been active in teaching all aspects of firefighting, including swiftwater rescue and fitness and nutrition in the fire service.