Running and walking are wonderful, convenient forms of exercise. ChiRunning® and ChiWalking® will help ensure proper biomechanics.
Additional measures to protect yourself:
Environment
- Heat and humidity - heat and humidity are taxing to the body. If it is hot and/or humid and you haven't adapted to it, this is not the time for an intense
workout. Go gentle on the speed work, hills, and distance. Running in the morning or evening or inside on a treadmill will help.
- Pollution - you are running to improve your health, not wreck it. Running increases tenfold the volume of air inhaled into the lungs. Pollution is worse in
the heat. On Code Red days, run in the air conditioned, filtered indoors on your treadmill, or in the morning or evening when ozone levels are at their
lowest, or just take a rest day. Avoid the hours between 10-4. If you run slowly you can breathe in with your nose and take advantage of your natural
pollution filters in the nose and sinuses. Avoid running next to busy highways, particularly during the evening rush hour. If the need to avoid exercise
because of pollution upsets you, consider donating to www.sierraclub.com.
- Dehydration - everyone's fluid needs vary, and they vary with the environment and the intensity of the exercise, so don't get too hung up on someone
else's guidelines. You're getting enough if you pee large volumes of pale urine at least six times a day (note: B vitamins turn urine yellow-green). If you
are well hydrated on a regular basis when you aren't running, your running will be easier. Weigh yourself before and after a run to get a sense of your
sweat rate. Try to consume about 80% of what you lose. If you are a salty sweater, consume fluid with electrolytes.
- Hyponatremia - you can over hydrate. Overhydration while exercising dilutes the sodium level in your body. In the most serious cases this can lead to
brain swelling that can in turn lead to seizures and other life-threatening complications. Slow runners on marathons are the most likely to overhydrate. If
you weigh more at the end of your run than at the beginning you overdid it. Drink when you're thirsty, don't force yourself to drink. Weigh yourself before
and after a run to get a sense of your sweat rate. Experiment to figure out how much is right for you. Don't take NSAIDs such as aspirin, ibuprofen, or
naproxen sodium before, during, or immediately after your race.
- Sun damage - UVA rays are the ones most likely to cause skin cancer. Experts say the best protection against UVA is a sunscreen that includes zinc
oxide, titanium dioxide or avobenzone. Get sunscreens that are water-resistant and have an SPF of 30 or better, indicating strong protection against
UVB rays. Apply liberally. Most people put on too little to get the full protection offered. Most sunscreens work by reacting chemically with the skin, so
apply a half-hour before going outside. "Waterproof" is inaccurate - "water resistant" is more accurate, so reapply. Limiting your runs to before 10 a.m.
and after 4 p.m. and wearing a hat and sunglasses also helps.
Yourself
- Practice proper form
- Gradual progress - don't increase your total mileage by more than 10% a week. Alternate easy runs with harder runs (hills or speed work).
- Body sense - you don't need a heart rate monitor to tell you if you need a break if you listen to and respect the needs of your body. Is it humid? Did you
sleep well? Are you under extra stress? These things impede performance. Is your breathing more labored than usual? Maybe today isn't the day for
speed work.
- Rest and recovery - you have to progressively challenge your body with activity to build fitness but the actual physiological gains occur during rest and
recovery. If you don't allow for rest and recovery you impede your body's ability to improve. It takes rest time to grow mitochondria, blood vessels, and
muscle! If, instead, you wear yourself down with over training, you decrease your performance and increase your chances of injury and illness. Take an
entire day off every week. Alternate hard run days with easy days or cross training days.
Others
- Be aware. Attackers prefer runners who wear headphones.
- Run with a friend. You are much less likely to be attacked or harassed if you are with another human or a dog.
- Wear id. Include any medical conditions. If something happens, this information will help emergency personnel to help you.
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