Health & Safety

December 7, 2012

Running Safety

Tags:
Senior Airman Jenna M. Oram
99th Air Base Wing Safety


NELLIS AIR FORCE BASE, Nev. — Running is one sure fire way to stay fit and ready. More than 50 million people over the age of six years old actively participate in single activity exercises like running, cycling and walking. In 2008, 4,378 pedestrians were killed from traffic crashes in the U.S. and another 69,000 were injured. On average that is about one fatality every two hours and an injury every eight minutes.

Are you aware that most pedestrian and bicyclist deaths occur at night and in non-intersection locations? While running, jogging, walking during hours of darkness, ensure that you are facing traffic. Having your back facing traffic increases your likelihood of getting injured or even killed.
Facing traffic allows you to react quicker when something goes wrong. Always be especially alert when coming to intersections. Drivers often fail to yield the right-of-way to pedestrians while turning onto another street. Choosing to run, jog, or walk on the sidewalk rather than the street is simply safer.

What you wear can also have an impact on your safety while running. Wearing retro-reflective clothing, carrying LED lights or flashlights will make you much more visible to motorists during hours of darkness or reduced visibility. Your clothing is not the only important aspect to remember. Your footwear is important too. Choosing a running shoe appropriate for your body and running style can prevent running related injuries, such as shin splints and joint pain.

Running technique is important to not only get the most out of your workout, but to avoid injury as well. Here are a few tips. When running or jogging, push off your big toe with your foot slightly behind or under your hips. This helps you disperse your force evenly and effectively throughout your lower body. If you are a heel striker try and make a slight forward lean with your back straight. This will cause you to use your forefoot which will reduce your repetitive stress injury rate. When running downhill avoid being tempted to lengthen your stride and ‘brake’ on your heels. Instead run like you’re pedaling a bike by rolling your feet from mid foot to fore foot. This keeps you from drilling your heels into the ground. When you run, your body absorbs about three times your weight with each step that you take. Proper running technique will optimize shock absorption and minimize potential damage.

The path you take will also determine your potential for injuries. Choosing dirt, grass, or sand over asphalt or concrete can help alleviate some of the potential injuries associated with pounding the pavement. Running on a trail or terrain other than the running track will force you to change your stride lengths and direction, which will utilize different muscle groups and reduce stress on muscles and connective tissue. This allows for a better recovery and less risk of injury. Running cross-country trails can have psychological benefits, such as forgetting you are running and getting in touch with nature. The beautiful view helps your mind wander.

Running style, technique and location differs from person to person. Use these tips to help find what works best for you. Always make safety your first priority, choosing proper footwear, reflective clothing, and a safe path of travel. Take time to warm up properly beforehand and to stretch afterward. Most of all enjoy!




All of this week's top headlines to your email every Friday.


 
 

 
U.S. Air Force photo by Senior Airman Thomas Spangler

Red Flag 15-3 wraps up

U.S. Air Force photo by Senior Airman Thomas Spangler A B-52 Stratofortress assigned to the 69th Bomb Squadron, Minot Air Force Base, N.D., lands during Red Flag 15-3 at Nellis AFB, Nev., July 21. A typical Red Flag exercise in...
 
 
Lockheed Martin photograph by Darin Russell

Ground testing for F-35 gun conducted at Edwards AFB

Lockheed Martin photograph by Darin Russell An F-35A Lightning II, tail number AF-2, fires a burst of rounds down range at the Edwards Gun Harmonizing Range on Edwards Air Force Base, Calif., July 17. The F-35 Joint Strike Figh...
 
 

Separated but not alone

MOUNTAIN HOME AIR FORCE BASE, Idaho — As the dawn broke out over the mountains, I woke up to the sun peeping through my window. Once I got up I went straight to the kitchen to make my family breakfast yet in the back of my mind, all I could think about was, “how am...
 

 

Mishap prevention 101

NELLIS AIR FORCE BASE, Nev. — Here is something I would like to share with my readers. This information is geared toward supervisors, but we all play a part in the mishap prevention program, and when we know better, we tend to do better. I will discuss a few things supervisors should do within their...
 
 
raptor

Raptor pilots reach 1,000 flight hours in F-22

U.S. Air Force photo by Senior Airman Joshua Kleinholz Majs. Ethan Waitte and Thomas Borrego, 422nd Test and Evaluation Squadron pilots, stand with Lt. Col. Matt Allen, 422nd TES F-22 Raptor test director, after returning from ...
 
 
U.S. Air Force photo by Airman 1st Class Christian Clausen

Creech Airmen showcase RPA at Canadian airshow

U.S. Air Force photo by Airman 1st Class Christian Clausen Senior Airman Kaitlyne LaRocque, 432nd Aircraft Maintenance Squadron MQ-1 Predator crew chief, left, and Staff Sgt. Craig Stewart, 432nd AMXS MQ-1 crew chief, prepare a...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>