European Stars And Stripes (Newspaper) - December 1, 1986, Darmstadt, Hesse                                Running and the risk of injury by Jane e. Brody new York times ver the course of a year a third of All runners whether dedicated marathoners or occasional joggers can expect to Sutler at least one running related injury ranging in seriousness Tram minor sprains 0 rare by debilitating fractures. And Wilh Lens of thousands training Lor marathons the risk of injury has risen As runners of All sizes shapes and Ages strive 1o achieve their personal Besl clearly slaying Home Wilh the sunday paper is safer. He this is not an acceptable option Lor those who enjoy running an expedient and accessible route to fitness dedicated runners have difficulty abstaining even for the Days or weeks in takes Tor an injury to heal. For hem. Preventing injury is of prims importance and happily researchers who have studied the nature and apparent causes of running injuries say that Many if no most Are avoidable. Runners and their families should be relieved to know that life threatening injuries Are extremely rare a study by the National centers for disease control in Atlanta of 693 men and 730 women who run regularly worked out the probability of specific injuries. According to the study those who log 10 to 19 mites a week will gel hit by a thrown object once in 12 years bitten by a dog once in 26 years and hit by a car once in 135 years Tuscul skeletal injuries Are tar More Likely Wilh the risk directly related to the number of Miles run. Thus those who run less than 10 Miles a week Are injured on average once every three years whereas xhosa logging 30 or More Miles Are Likely to Sutler two injuries in the same period. Not surprisingly some 80 percent of jogging injuries Are the direct or indirect result of repeated Shock to Fie Muscles joints and Bonas of the lower halt of the body. The average runner lakes 1,000 Steps each mile and each step results in a stress o about three limes the runner s body weight to these tissues the stress of walking is Only half thai Knees take the hardest beating and account for 30 to 50 percent of Ai i running related injuries Mast of the rest involve the Muscles tendons and Bones of the lower leg and foot. Factors believed to influence the risk of injury include anatomical Haws some of which make running inadvisable for certain people the running surface the shoes worn and the runner s style Pace preparation and training schedule. Consider it hearsay that larger people Ara More Likely to get injured. True the stresses on the Timbs of a heavier person Ara greater but these stresses Are distributed Over a larger Bone mass and musculature. However if you have a severe limitation in the ability to rotate your legs outward it you Are very Bow legged or Knock kneed or in you Hava a very High Arch that remains rigid when you run you would be Wise to choose another aerobic activity such As swimming or cycling. Al the least keep running distances Short and limit tunning to Only a few times a week. What is the Ideal limb alignment Lor running according to or. Saul a Haskell of Michael Reese Hospital in Chicago when a person is standing straight his or bet feet should form an Angle of about 30 degrees All toes should hit lha floor Arches should be slightly raised Heel cords Achilles tendons at tha Bach of tha Ankles should be perfectly vertical from Heel to Call Knees should be straight not bending Back and the Small of the Back should be straight not Sway backed. In addition both legs should be of equal length. It s not that people whose bodies deviate from this form should avoid running. They should simply Realise they May he unusual qty prone to injury they should limit their mileage and follow the recommendations below Lor reducing their risk. The less the surface yields underneath a runner s Leal lha greater the stress to the body. Thus Asphalt roadways Are better than Cement sidewalks better still Are dirt or Grassy traits and Racks of cinders Wood or compositions that contain rubber. In Sand however the Heel May sink enough to put excess Strain on the calves and Achilles tendons. If lha surface la banked or the track is a Oval or Circle be sure to reverse the running direction every other run to even out the stresses an the legs. There is no evidence thai running in Tillry terrain is More Likely to result in injury although running downhill is anatomically More stressful. Take Shorter Steps and Crouch Forward like an ape when running downhill. H possible run in an s or Zigzag pattern to reduce downhill stress on the feel end Knees. If you run after dark in your Ankles twist easily or it you lend to drag your feet when running run on a smooth surface also be sure to Wear reflect Iva garments. You May run in clothing one step from the ragtag but your shoes should befit royally. Plan on spending $40 to �30 for proper running shoes which Are constructed to Cushion the Shock and stabilize the fool a Good running shoe has a flexible but thick sole sturdy Heel counter a Cushion for the Achilles Tendon a Sola wider than the lop of the shoe a comfortable Arch support a raised Heel and plenty of room in uie toe Box the toes should be Able to wiggle up and the shoe should be longer than he longest toe. Replace shoes that Are worn out or that Hava worn unevenly. If you run More than 60 Miles a week plan on buying a new pair every three to four months. If you have Flat feet or rigid High Arches or if you have already sustained an abuse related running injury you May Benefit from orthotic devices internal supports in your shoes. Most of the Lime Over the counter orthotics will do but some runners must have then custom designed the shoe should allow the runner to land on the Heel and As the foot Rolls Forward to the Ball and toes the Arch should turn in slightly. Many runners Are injured because they try o do too much too soon or fail to listen to their bodies when they Lisl Start to Hurt. Try not to run through pain unless a knowledgeable physician or exercise physiologist tells you it s . If you Ere just starting to run or wish to build up mileage or Speed the Rule is to Progress gradually. Add no More then 10 percent to your mileage each week some experts say every two wee Sand increase Speed by no More than half a minute a mile. Cut Back if you Start o Hurt. Pay attention to your body position. Avoid leaning Forward unless going Uphill. Good running posture is erect Wilh a Flat Back upright Chest and arms Benl at a 90-degree Angle at the Elbow cold Tuff. Tight mind tendons end ligaments Ara believed to be More vulnerable to injury. Although failure to stretch warm up or Cool Down has never been established As a cause of running injuries most experts say it makes Good physiological sense to maintain flexibility and Start and Stop a workout gradually. Begin your run with a warm up such As brisk walking slow jogging or jumping jacks then stretch before you run. Most important to stretch Are the backs of your tags and Heel cords. Do not Bounce when stretching rather hold the stretched position for 10 seconds then release in and repeat. After running stretch again. Consider alternating running with other activities to avoid overdevelopment of some Muscles at tha expense of others and injuries caused by overuse. Cycling and swimming aia excellent alternatives and Ara also Good substitutes for running while an injury heals. Tamn Terv in in Page 14 the stars and stripes