Injuries and illness :-(

It is unfortunate but at some stage you will suffer from an injury or illness however safely you warm up, cool down and train carefully. There are bound to be uneven paving stones which cause a strain or a sprain, circumstances (wet and slippery), or you may just get one cold after a sore-throat after a cough.

Missing the odd day when you’re under the weather will stop you from aggravating your condition and having to miss out on your walking and jogging for even longer.

Here are some common injuries and advice on how to overcome them…. If in doubt, contact your GP or a local physiotherapist.

Blisters: Make sure your shoes fit properly and keep socks smooth. Petroleum jelly on your toes and heels can help prevent chafing.
Black toenails: (especially if you have a long second toe). Make sure shoes are not too tight and try wrapping wool around the toe for protection.
Muscle Tears: Often associated with sudden, uncontrolled exertion, overstretching or sprinting without warming up properly.
Strains and Sprains: Tendons such as the Achilles is prone to inflammation. This can be caused by sudden changes in your programme, hard hill running without preparation, or running hard on a cambered road. Ease down on your training and seek specialist help.
Shin Splits – could be another symptom of “over-use”. Could also be due to overpronation i.e. when the foot sags inwards on impact with the ground. Seek help to establish a cause/diagnosis as this can lead to separation of the muscle from the shin bone!
Runner's knee - pain near and/or underneath the knee cap, sometimes combined with a feeling that the knee joint is "loose". Can be caused by overpronation and various other factors.

In summary

Start SLOW – you can always speed up if you want to
Always warm up for a couple of minutes before running
Your cool down should include some stretches to prevent soreness & injury
You are bound to start breathing heavily, but should be able to carry out a conversation with someone.
Your body will get warm (and slightly sweaty) – this is a natural re-action to exercise.

You should feel the muscles you have used – a gentle ache is fine, but pain is not. Always seek medical attention for any serious pain.

Links

Dr. pribut's website is an excellent resource for info on sports injuries.

Runner's World also have a comprehensive section on this subject.