Injuries and Illness - To Run or Not to Run

How many times have you put on your running clothes while having an internal dialogue with yourself: 'Should I really be going for a run today?'

And sometimes that little voice inside your head is joined by a louder, external voice usually that of your spouse. "Are you crazy? You shouldn't be running today."

Maybe you've injured yourself, as a result of running or some other activity. Maybe you're coming down with, suffering from, or recovering from, a cold or flu. Or maybe there's something else going on in your life that prompts you to stop and ask yourself whether going for a run today is really the best decision.

It's safe to say that runners are, by and large, a tough bunch. Why else would you see so many runners out pounding the pavement during the dog days of summer or in the bitterly cold weather we experienced this past winter?

But it's that never-say-die mentality that can be a runner's worst enemy, because there are times when it's much smarter to keep the running shoes in the closet than get out there and rack up the mileage. My practice is full of athletes, including runners, who didn't listen to their bodies and kept going long after it didn't make sense. The challenge is to recognize when those times occur.

Here are some tips to help you decide when it's best to step away from your running routine:

2. Running Injuries

• Repetitive strain injuries (RSI) are common. They usually result from a joint that isn't moving properly or a muscle that's too tight. Don't ignore this type of injury, because it will just be harder to treat, and will eventually cause pain whether you're running or not.
  With a RSI, you'll feel pain towards the middle to end of your run, and it will get worse if you keep going. Alternatively, you might feel an RSI injury at the beginning of your run if you haven't taken the time to properly warm up. Typically it's an achy sensation instead of a sharp pain, although it can intensify if you continue to push it. Take a few days or one week away from your running routine, but continue to stretch and do an alternative exercise, such as swimming. If the problem hasn't subsided after one week, or if it re-occurs when running, it's time to seek professional help.
• An acute injury, such as a twisted ankle, should definitely keep you off the road. Treat it with rest, elevation and ice to decrease swelling and pain. Some people find it hard to remember whether heat or ice is best, but just remember this little rhyme: "Ice is nice." Apply a frozen bag of peas wrapped in a towel to the injured part for 10-15 minutes at a time. You can do this as often as you like, but wait 30 minutes between icing treatments. After 48 to 72 hours, the injured part should be feeling better. But if you still have pain that limits function, swelling that doesn't go down, or stiffness/weakness that doesn't improve daily, then you should see your physiotherapist or other health professional.
• Remember, don't run through the pain of an injury. It means your body is trying to tell you something. If you are recovering from a running injury, run only as far as you can without pain, and don't do speed work or hills.

2. Illness:

The winter of 2003 seemed to be a banner season for sickness, including the miserable Norwalk flu and stubborn head/chest colds.

• Some runners maintain that having a cold is no reason to stay in, and may even improve through strenuous exercise. One rule of thumb cited by Shelly Glover, co-author of The Runner's Handbook and an MA in exercise physiology, is that if your illness is 'above the neck,' such as a stuffy nose or sneezing, you'll be fine to run if you want to.
• If you have a serious chest cold, such as bronchitis, or a virus that causes fever, all-over body aches and swollen lymph glands, you should suspend your regular run until you are completely well again, Ms. Glover advises.
• Any illness that involves gastrointestinal upset should keep you off the road, for obvious reasons!

3. Other Stuff:

One of the joys of running is that, like any regular exercise, it acts as a stress-reliever and helps us cope with life's ups and downs. But keep in mind that in times of crisis, your running schedule may need to be scaled back. Life-altering events such as a death in the family, loss of a job, etc., can cause extreme physical weakness and exhaustion, in which case you should give yourself a break and do only as much as you comfortably can.

The bottom line is to pay attention to your body and respect what it's telling you. If you seem to be getting viruses or running-related injuries more often than usual, or if running is beginning to feel more like a duty than a pleasure, you may be over-training. There's some evidence that especially intensive workouts, such as those practiced by people in training for a marathon, can actually weaken the body's immune system, making it more susceptible to viruses. If you don't allow yourself enough time to rest and recover between workouts, your body will begin to pay the price, either through injury or illness. If you think this may be happening to you, it might be wise to visit a health professional.

Running is a tremendous exercise, but smart runners don't let their commitment outweigh their common sense!

Laurie McLaughlin is owner/director of ProActive Physiotherapy ( Hamilton ) and ProActive Therapeutics ( Oakville ).