Whether you are a four year old boy or an old centurion, running is a sport which is enjoyed by the people of all age groups. In fact, world records have been set by these youngest and the oldest marathoners, Budhia Singh and Fauja Singh respectively. As the spring sets in, the temperatures are soothing enough to step out in the inviting sun and run against the soft wind blowing on your face. Exploring the country side and rejuvenating yourself amidst the budding flowers makes one feel alive in the heart of Mother Nature.
Cross country running as a sport does not require much equipment, but it surely requires a good exercise and training regimen to keep you on track for a long time. The benefits of this sport are similar to any other form of sport. People with co morbid conditions like diabetes or heart ailments too can enjoy this form of physical fitness program under guided supervision of a trainer.
The most important equipment required for running is the right foot wear based on the shape of your feet. It is important to select a show with correct arches as a person can have a neutral, flat or a high arch. An ill fitted shoe can give rise to a condition known as plantar fasciitis where the insole of the foot can get inflamed and give rise to pain. Another common condition that can occur is an inflamed tendo-Achilles, where a person experiences pain at the back of the heel due to inflammation of the tendons at the heels.
Over-enthusiasm with a rigorous training program, or increasing the distance of running too fast than what you have been used to, can give rise to a runner’s knee where a person experiences pain under the knee cap. There can be pain while doing any activity that requires movement at the knee joint like sitting, standing, and climbing stairs. A shin split where the shin gets affected due to a pull of the muscles of the lower leg too can occur due to overuse. Rest, pain killers and ice fomentation give relief. A good warm up and stretches prior to the run and cooling down after the run can prevent most of the injuries from happening.
After all, to run the rat race, you need to be an ace of the fitness race!
Penned by Dr. Rachita Narsaria, MD