Running quiz: how to avoid injuries

1. YOU RUN ON …

A track
The side of the road
Footpaths
A treadmill
Bush trail
A combination of these

2. HOW DO YOU USUALLY MEASURE YOUR RUNS?
Kilometres
Minutes

3. DURING A TYPICAL RUN YOU COULD…
Say the national anthem
Sing Pink’s Get The Party Started
Barely get a sentence out – you’re working too hard!

4. YOU’RE HITTING THE TREADMILL IN …
The same sneakers that go to the shops and spinning class
Running shoes only worn for running

5. IN THE PAST FEW WEEKS YOU’VE FELT…
Tired, tired and more tired
Totally unmotivated to go for a run
Like you keep getting pesky injuries
More than one of these
None of these

6. OK, NOW TAKE A LOOK AT YOUR FEET. DO YOU HAVE ANY OF THESE RUNNING TRADEMARKS?
Calluses
Blisters
Black toenails
More than one of these
None of these

7. YOU’VE GOT SOME PAIN IN YOUR KNEE/ANKLE/HIP. WHEN DO YOU DECIDE IT’S TIME TO STOP RUNNING?
When I start to feel pain I back off right away
When I feel myself running differently because of it
When the pain’s an 11 on a scale of 1 to 10

HOW DID YOU DO?

1 BEST ANSWER: A COMBINATION OF THESE
In short, each type of surface has its pros and cons. A track is usually the softest surface, but the tighter turns can rough up your joints a bit.

Bush trails are kind to your body, just be wary of uneven terrain that can cause an ankle sprain or twisted knee. Concrete footpaths are one of the hardest surfaces, but are more level than asphalt roads. Treadmills are another softer-surface option, but since it pulls you along, you’ll use different muscles. To avoid muscle imbalances, set the treadmill on a very low incline for all, or part of your run. Your best bet? Mix up your running surfaces whenever you can. And stick
to the soft stuff as much as possible.

2 BEST ANSWER: MINUTES
Many experts recommend measuring your run based on length of time, rather than the distance you’ve run. It’s especially true for beginners, but even elite coaches often follow this rule. Why? When running a set distance the natural impulse is to do it as fast as possible. But if your goal is to run for a specific amount of time, it’s much easier to establish a comfortable pace and stick to it. In the end, you’ll still get stronger and faster, plus you’ll enjoy your runs more and avoid injury.

3 BEST ANSWER: THE NATIONAL ANTHEM
Many runners, especially when starting out, go too fast. The result? A side stitch or cramp, or worse – total burnout. Who wants to run when it sucks so much? Instead, try running at a comfortable pace. If you can talk to a friend (but are a little breathy), that’s good. Singing The Trouble with love is? Push yourself a bit more. (Side note: we’re not judging your taste in music).

4 BEST ANSWER: RUNNING SHOES ONLY WORN FOR RUNNING
First rule: run in running shoes only. Your running shoes are designed to absorb the shock of thousands of steps, are usually more flexible than other sneakers and can help improve your stride, too. Second, only wear your running shoes when running. They’ll last longer, and it will help you avoid injuries from worn-down shoes.

5 BEST ANSWER: NONE OF THESE
Each of these is a sign you might be overtraining. Luckily, there are easy ways to escape the overtraining trap. Make sure you have hard and easy days in your running plan, and – most importantly – rest days as well. Keep any running increases under the 10 per cent rule, and scale back running altogether if you’re feeling burnt out. Mix up your training: trade running for the elliptical machine, bicycle or pool a few days a week, or up your running plan to include some sprints and speed work. Get eight hours of sleep when you can, and make sure your diet includes plenty of carbs and protein to aid recovery.

6 BEST ANSWER: NONE OF THESE
If you said none, lucky you! But checking out your feet can also give you insight into your running. Here’s what each trademark can mean:
Calluses Ones on the inside of your big toe or at the ends of your toes can mean you’re an overpronator – your feet roll in more than they should. Calluses on your little toe or on the outside of your foot mean just the opposite: your feet are rolling out too much (supinating). The type of running shoes you wear can help.
Blisters Very often caused by ill-fitting shoes or cotton socks. Make sure your foot isn’t rubbing against the shoe, and your laces are snug but not tight. Steer clear of cotton socks and go for wicking materials like nylon or acrylic.
Black toenails Usually formed by too-tight shoes or too-long toenails. Go a half-size bigger on your shoes and see if it helps, and use nail clippers often to keep your toenails nice and short.

7 BEST ANSWER: WHEN I FEEL MYSELF RUNNING DIFFERENTLY BECAUSE OF IT
If a nagging ache is affecting your stride, it’s time to take a break until it heals up. Don’t limp through 30 minutes of a run; you’ll only risk hurting something else too. Follow the standard RICE (rest, ice, compression and elevation) and, of course, visit your GP if you suspect it’s serious. On the other hand, know you’ll have good days and bad days and sometimes, annoying pains are simply that. Expect tough days and hang in there. You’ll be glad you did.