THE MARATHON EFFECT: TIPS FOR SPECTATORS INSPIRED BY THE RACE

Monday, April 11, 2005

(Boston) – As more than 20,000 runners race through 26.2 miles of Boston and its suburbs, many cheering on the sidelines of the Boston Marathon will begin to envision putting on a pair of sneakers and heading out to unleash the runner inside. Sure, running looks like a fairly easy sport to take up, requiring little equipment and skill, but there's more to it than just heading out for a run.

Running is one of the easiest, cheapest ways to get in shape and can be extremely beneficial for weight management, cardiovascular health, endurance and energy level, however it is also a leading cause of injury compared to other types of exercise.

“Many runners often find themselves on the disabled list, seeking professional care to treat lower body injuries most often affecting feet, ankles, knees and shins,” says Noel Vigue, M.Ed., CSCS, head strength coach and conditioning specialist at the Boston University Athletic Enhancement Center (BUAEC).

Vigue, who has coached many runners from the elite to beginner level, has had them all follow the same basic rules for running. He offers the following recommendations to help prevent injury for those eager to take up the sport whether it's for recreational purposes or to compete in the next Boston Marathon:

Wear Good Shoes: Correct-fitting shoes, as common sense as this may sound, are essential to a successful running career. The best way to make sure you're wearing the proper show is to seek professional sales help. Many sporting good stores in the area will take the time to fit you for your body and specific running needs.
Follow the Proper Progression: Start off slow so your body has time to adapt to your new hobby. For the first month, or until you're comfortable, avoid running on consecutive days. Try alternating walking and jogging for five minute intervals. When you've mastered that, alternate jogging and running for five minute intervals. As your endurance improves, add one minute to each interval.
Make Sure You're Hydrated: Drink plenty of fluid throughout the day so you are properly hydrated when you start your run. It's not enough to only drink before or during your run. Set Goals: Set challenging but realistic goals. If you've never run before, start only running for time and don't worry about the distance so your body can adapt.
Work on Flexibility: Research shows that stretching after a run is essential to injury prevention. Warm up before your run, and stretch out all of your muscles after you run to restore tissue length.

Vigue also urges runners of all levels to get an orthopedic evaluation and a biomedical gait analysis to help prevent injuries before they occur. Both of these assessments can be done by a physical therapist or orthopedic specialist. He also suggests that runners seek a professional, well respected coach.

“Don't let this list scare you away from participating. Running is a wonderful exercise and can be very inspirational as well as addicting,” said Vigue. “This list is meant to be a guide to start or rekindle your love of running. Use these tips and you'll be on the road race to success.”

Experts from Boston University Sargent College of Health and Rehabilitation Sciences are also available to discuss a variety of other marathon related topics including training, physical therapy, nutrition and sport psychology.

The BUAEC is a division of Sargent College Clinical Centers. For more information, please visit http://www.bu.edu/aec.

Boston University (BU) Sargent College of Health and Rehabilitation Sciences is an institution of higher education, research and clinical centers whose premier academic programs prepare dynamic health professionals and whose research and leadership in the health and rehabilitation sciences is actively shaping health care. BU Sargent College is the only private institution in the country offering five nationally ranked graduate programs in health and rehabilitation sciences. For more information and to learn about degree programs in physical therapy, occupational therapy, communication disorders, health sciences, athletic training, nutrition, and rehabilitation counseling, visit http://www.bu.edu/sargent.