Although it still may not feel like it in some parts of the country, spring is coming, and more than 36 million runners in the U.S. are itching to lose the layers, forget about the black ice, and hit the open road. However, before you make the transition from “dreadmill” to your local trail, here are four tips to help keep you pain-free and ready for race day:
1. When selecting a running shoe, look for a style that fits comfortably and accommodates your foot anatomy. Once your mileage exceeds 500-600 miles, it’s time for a new pair of shoes.
2. Wear proper running clothes. Loose clothing is more likely to rub against your skin, so choose a fabric that is sweat-wicking. Stay away from cotton—once it’s wet, it stays wet, and it can rub your skin raw.
3. If you do suffer a minor injury, relieve your leg, foot or knee pain naturally with Boiron Arnicare. Arnicare topicals, pellets and tablets relieve muscle pain and stiffness, swelling from injuries, and bruising. Arnicare Gel has a cooling effect for fast pain relief. This non-greasy, unscented gel is quickly absorbed by the skin. Arnicare Tablets and Arnica Pellets are both easy-to-take oral medicines. They provide widespread pain relief for the whole body and may be combined with Arnicare Gel.
4. A gradual return to running post-injury (i.e., a 10 percent increase in mileage per week) is advised, once your flexibility and strength have returned.