Prepare adequately for that 5K

ALMOST every week there’s news of another 5K to support a worthy cause, and more than likely you’ve already thought about participating in one. But while supporting whatever cause your 5K may represent, it’s important to remember that like every other exercise, adequate preparation is key.

Rohan Gordon, 5K walker, wellness officer and personal trainer at Eden Gardens, said while people have enjoyed walking for centuries because of its low injury risk, lack of preparation can cause serious damage to the body.

“Walking on an incline can cause discomfort in your feet because your feet have to bend to accommodate stance and position. This can cause the foot to rub on your shoe leaving behind blisters and wear and tear on your heel and toenails. It can also lead to black toe, in which friction causes injury to the tissue under your toenails,” he said.

However, while foot discomfort may be an obvious downside, Gordon said there are other things that may go wrong while walking. These include:

1. Muscle strain

Gordon said this is a common negative effect of walking on an incline. Muscles that feel the most strain are the knees and the front of the calves. Walking with pressure on these muscle groups could cause the muscles to become inflamed and painful.

Solution: Stretching prior to a generous incline walk can help the muscles warm up properly. Stopping if pain occurs is also important because that can prevent injury to the legs and feet. Cooling down with a long stretch afterward is essential to reduce muscle strain.

2. Heat stroke

According to Gordon, when you run or walk hard, your body generates a lot of heat, and if you can’t get rid of it effectively, this will result in an abnormally high body temperature. This in turn causes several body-wide problems, which manifest as confusion, dizziness, vomiting, and collapse.

Solution: Wear loose-fitting and lightweight clothes as well as sunblock to prevent sunburn. Also be sure to hydrate properly.

3. Overhydration

Scientifically referred to as hyponatremia, Gordon said this is the result of having low blood sodium levels. “Despite the marketed hype of dehydration, hyponatremia is actually one of the most common medical complications in long-distance training and racing,” he said.

He added that novice and slower runners who may take four hours or more to finish a marathon and who are drinking mainly water are at extreme risk of hyponatremia.

Solution: Cut back on fluid and salt intake before races. Also, if you are on medication that contains diuretics, consulting a health professional before participating in the race is the best thing to do.

4. Dehydration

“Common causes of dehydration include vigorous exercise, especially in hot weather, or excessive sweating,” Gordon said. “Not drinking enough water during exercise or in hot weather, even if you’re not exercising, may also cause this.”

Solution: Start hydrating the day before strenuous exercise or the run/walk. Before exercising, drink one to three cups of water. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you’re finished. But keep in mind that drinking too much may lead to a potentially fatal condition — hyponatremia.