Tips for Runners

As a participant of the SGX Bull Run 2007, here are some general rules for injury prevention during the run.

Know your environment

Take note of the temperature and humidity at the intended time of the run. You are more likely to suffer heat-related injuries, such as heat stroke and exhaustion, if the temperature is (above 35 Degrees Celsius) and if humidity is too high (above 70 per cent).

Drink sufficient fluids before, during and after the run to replace the amount of fluid lost. Make sure you consume 400 to 600mls at least two hours before running, and 150 to 350 mls every 15 to 20 minutes during running. After exercise, you should replace the lost water equivalent to the body weight lost. Sports drinks are good for longer duration exercises (longer than 60 minutes) to help you replenish some of the salts lost.

Wear suitable gear

Running attire should be light and thin enough to allow sweat to evaporate easily to assist in cooling.

Improper shoes can cause you pain/discomfort and may lead to lower limb injuries. Use shoes of the correct type that fit you properly.

Foot types vary from high arched to flat feet. High arched feet generally require more cushioning and conversely the flat feet require more support. The most important thing is that it has to be comfortable. Contact your doctor, podiatrist or physiotherapist for advice on proper footwear for running.

Make time for warm-ups

Warming up prepares the mind and the body for the run and increases your body temperature, heart and breathing rates. Warm-ups are low intensity exercises that target large muscle groups. The warm-up session should include activities that use the same movement patterns, and should last about 5 to 10 minutes.

Stretch!

Stretching is important because it increases the flexibility of your muscles so that they are able to respond properly when being used. Stretching should move the muscles through the full range of movement to be performed.

Stretch muscles gently and slowly, then hold the position for 15 to 30 seconds.

Perform two to four repetitions of the same stretch, and breath slowly and easily throughout each position.

Cool down

The cool down involves low to moderate intensity exercises, such as stretching; targeting the large muscle groups usually lasting five to 10 minutes. It allows the body’s physiology, such as heart rate, and blood pressure, to gradually return to pre-exercise levels. It facilitates waste products to be transported away from the muscles, thus minimizing soreness.

Exercising vigorously suddenly after a long break, without gradual conditioning, may also result in injury. If you have not been exercising regularly for a long time, remember to start your exercise programme gently. Remember to start low and go slow. If you feel unwell or experience any pain/discomfort during your sports activity, do consult a doctor.

Know Yourself

You should take responsibility for your own health. Adopting a healthy lifestyle through good diet and plenty of exercise has been shown to prevent or control many chronic diseases. However, you should also be aware of your own health status by going for regular check-ups with your doctor.

For your safety, you are advised to complete the following health questionnaire.

1. Has your doctor ever said that you have a heart condition that restricts your physical activity?
2. Do you feel pain/discomfort in your chest when you do physical activity or at rest?
3. Do you have a parent or sibling who has suffered a heart attack / sudden death (male at age <55 years, female at age <65 years)?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee or hip) that is made worse by increasing physical activity?
6. Do you have a medical history of diabetes, high blood pressure, high cholesterol or heart disease?
7. Have you suffered heat exhaustion or heat stroke before?
8. Are you a smoker?
9. Do you exercise less than 1 hour a week?
10. Do you know of any other reason why you should not do physical activity?

If you answered, "Yes" to any of the questions, please consult your regular medical doctor or go for pre-participation medical screening.

Advisory
You should delay participation:

• if you are not feeling well because of a temporary illness such as a cold or a fever – wait until you feel better; or
• if you are or may be pregnant – talk to your doctor before you start becoming more active.

Informed Use of the questionnaire

Alexandra Hospital assumes no liability for persons who undertake physical activity. If in doubt, please consult your doctor prior to participation.

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