Island Life Magazine Ltd February/March 2009 | Page 55

JAMES KERR

life

Run for your life
If you’re still feeling that post-Christmas
lethargy, get out and buy some running
shoes. Some of the physical benefits of
running include potential weight loss
and improved cardiovascular health. It
can also have psychological benefits.
The elated, euphoric state known as the
‘runner’s high’ is produced as endorphins
are released in response to prolonged
participation in the sport.
Running is the usual recommended
therapy to treat people with clinical
depression, and it’s a great way to combat
the ‘February Blues’. It’s a no-brainer:
the natural high from running can only be
enhanced by a route through one of the
Island’s Areas of Outstanding Natural
Beauty.
Listen to your body. Different speeds
and distances are appropriate for different
individual health and fitness levels. New
runners will find it takes time to get into
shape, and the key is consistency and a
slow increase in speed and distance. If you
are gasping for breath or feel exhausted,
slow down or try a shorter distance for
a few weeks; if you feel that pace or
distance is no longer challenging, you may
want to speed up or run further.

Common injuries include ‘runner's
knee’ (pain in the knee), shin splints and
pulled muscles (especially the hamstring).
These are mostly due to over-exertion or
bad technique. You should lean forward,
placing the center of mass on the front
part of the foot, aiming for an upright
posture with a stable, relaxed frame.
Injuries can be minimized by warming
up beforehand and warming down by
stretching after a running session. Wear
proper running shoes – a good pair
will cost about £60.00 – work on your
technique, eat a well-balanced diet and
get plenty of rest between sessions. Warm,
breathable clothing is essential at this
time of year; think about layering so that
you can remove clothing once you are
moving. If you are running early in the
morning or after dark, remember you are
unlikely to be seen by motorists on some
of our narrow country lanes, so make sure
you are wearing a fluorescent jacket and
any other clothing that will assist your
visibility.
Running on concrete can cause problems
as the runner’s body quickly adjusts to a
flat surface, and some of the muscles can
become weaker. The hard surface also

The Island's new funky radio station www.wightFM.com

produces stress to the knees. But with
beaches, woods, bridleways and open
pasture in all directions, there’s no excuse
for not mixing up your running terrain
on the Isle of Wight. We are blessed with
access to open countryside in the UK,
particularly on the Island, so celebrate
your ‘Right to Run’!
If you do sustain an injury, do not
continue to run. RICE – Rest, Ice,
Compression and Elevation – will aid the
recovery process. Seek medical help for
more serious running-related injuries.
There are a number of organized running
clubs on the Island and your nearest
sports centre should be able to put you
in touch with a local group. West Wight
Road Runners, who welcome runners
of all ages and abilities, meet weekly
during the winter months at 7.15 pm on
Wednesday evening at West Wight Sports
Centre. A full list of athletics clubs is
included in the Living Here section of
www.iwight.com.
By James Kerr

55