Running is an excellent form of exercise, whether you prefer a leisurely jog or a sprint to the finish line. In fact, running is one of the most popular sports among non-professional athletes, with over 50 million Americans participating in running or jogging, according to a recent report from the Statista Research Department. Here in Bergen County, running is a very popular pastime, as evidenced by last year’s Ridgewood Memorial Day Run, which attracted over 3,000 participants, volunteers, and spectators to this local road race.
Running offers many benefits, including improved cardiovascular and respiratory function, weight loss, reduced cholesterol, increased muscle and bone strength, and a healthier mental outlook. But with any sport or activity comes the risk of injury.
“Runners of all levels are at risk for significant injuries to their hips, knees, legs, ankles, and feet,” said Mylan N. Lam, M.D., Clinical Chief of Spinal Cord Injury Services at Kessler Institute for Rehabilitation. “But one of the best ways to prevent injury is to avoid injury. By taking simple precautions and watching for signs of potential problems, individuals can prevent or minimize many injuries.”
Most injuries are caused by excess — running too far, too fast, or too often.
In addition to strains and sprains, blisters, and cramps, some of the more common running injuries include:
Hip and thigh injuries — Bursitis, stress fractures, and hamstring pulls or tears are typically caused by inflammation and strain from overexertion or improper running techniques.
Knee injuries — Patellofemoral syndrome, more commonly called “runner’s knee,” is characterized by a dull ache or sharp pain under or around the kneecap and is often accompanied by a grinding sensation when the knee is bent then straightened. Iliotibial Band (ITB) Syndrome can also produce inflammation and pain in and around the knee.
Leg injuries — Shin splints or medial tibial stress syndrome is a cumulative but painful condition resulting from too much force placed on the shinbone (tibia) and surrounding tissues.
Ankle injuries – Sprains vary in severity but typically result in pain, swelling, and bruising. Achilles tendonitis is a painful inflammation in the back of the ankle, which, if left untreated, can lead to a ruptured tendon.
Foot injuries — Plantar fasciitis, which can cause sharp pain or a dull ache in the bottom of the foot near the heel or the arch, is typically caused by poor foot structure, inadequate running shoes, or a sudden increase in the distance run. Improper shoes and downhill running can also cause painful Runner’s Toe.
The good news is that these injuries are treatable, but more importantly, they can be prevented or minimized by following some basic training guidelines and running techniques.
Kessler Institute for Rehabilitation offers the following tips for runners:
Invest in a good pair of running shoes. Running in worn-out shoes is a prime cause of many injuries. Make sure to replace them when you’ve logged about 500 miles.
Stretch regularly before and after you run to avoid tightening of muscles. Be sure to include stretches for the hips, thigh, hamstring, calf, ankle, and back. Perform warm-up exercises such as light jogging or sprinting before engaging in a full run.
Include cross-training in your overall exercise regimen to help strengthen a wide range of muscles.
Consider activities such as weight training, swimming, calisthenics, or those exercises that use muscles slightly differently.
Avoid overtraining – and overexertion. Doing too much, too soon, and too quickly can lead to injuries.
A good approach for beginners may be to start with a run/walk technique, alternating thirty seconds of running with thirty seconds of walking for about twenty to thirty minutes, three times a week. Gradually increase the length of running segments while keeping them at a manageable pace.
For more seasoned runners, the American Running Association suggests not to increase your mileage by more than 10 percent a week.
Stay hydrated, especially in warmer weather. Drink at least 12 ounces of water 10-15 minutes before running and every 20 minutes during your run.
Run on smooth, even, and softer surfaces whenever possible. For example, asphalt roads are a better choice than concrete sidewalks.
Watch for the warning signs of injury. If you begin to experience pain or swelling, stop running and seek medical attention. Depending on the type and extent of injury, treatment may include RICE – Rest, Ice, Compression, and Elevation; taking anti-inflammatory medication (aspirin or ibuprofen), and taking time off from running.
For more information on the Kessler Institute for Rehabilitation, visit www.kessler-rehab.com.
Running Events and Races in Bergen County
Suppose you’re adequately trained and ready to test your running fitness level in an actual organized running event. In that case, the following running websites and directories offer comprehensive lists of local Bergen County and tri-state area running events ranging from 5K fun runs up to full 26.2-mile marathons.
The mybergen.com Events Calendar also features running events of all kinds throughout the year.
North Jersey Masters Running Club
The North Jersey Masters running club offers beginners’ programs, weekly team workouts, and other runs for members. If you prefer the camaraderie of a team or group setting to motivate and inspire you to stay with ‘the program’ and reach your goals, joining the North Jersey Masters or another local running club might be a good decision. This organization also puts on the annual Ridgewood Memorial Day Run, one of the oldest and most popular Bergen County running events.
Ridgefield Park Running Club
Sponsored by the Ridgefield Park Board of Recreation, the Ridgefield Park Running Club epitomizes the essence of community, mutual encouragement, and a shared love for running and wellness.
Founded by Ridgefield Park resident Anthony Lopez, a dedicated college track and field
athlete at Queens College, the Club was born out of a desire to create a supportive running community where individuals of all experience levels could come together, support one another, and pursue their fitness goals. The Club meets every Sunday, weather permitting, at 12:00 pm outside the entrance of the Ridgefield Park Nature Preserve on East Grand Avenue. This serene location serves as the starting point for members to embark on their running journeys, whether they are newcomers to the sport or seasoned marathon runners. Lopez, renowned for his collegiate athletic background and unwavering
commitment to running, plays a pivotal role as a mentor and invaluable resource for
club members. His expertise, training insights, and motivational presence have been
instrumental in guiding runners toward success.
Membership in the Ridgefield Park Running Club is open to individuals aged 14 and up, who live in or attend school in Ridgefield Park, and there is no cost to join. For more information and to join the Ridgefield Park Running Club, contact the
Ridgefield Park Board of Recreation at [email protected].
Running Paths and Parks in Bergen County
If you’re more of the ‘loneliness of the long-distance runner type’ and prefer to sweat, huff, puff, and occasionally groan in privacy, Bergen County offers many lovely parks and running paths for you to enjoy on your own.
Some of Bergen’s parks feature paved, traffic-free running paths with measured mile markers and scenic views of nature or local points of interest to take your mind off the occasional (and hopefully infrequent) moments of running discomfort!
The Saddle River County Park System winds through several Bergen County towns and is a popular spot for local runners. This running path is mostly flat and easily accessed from several communities. The one trade-off is that sections of the Saddle River County Park can be busy and even crowded on the weekends, particularly if it’s a nice day.
Overpeck County Park is another great spot for runners. It’s flat, scenic, and relatively quiet. This is a perfect park for those runners who appreciate solitude and wish to unwind and not worry about cars and crowds. This park can be busy when there are special events, but overall, it’s one of Bergen County’s quieter options. You’ll find more information about Overpeck County Park and other Bergen County parks in this mybergen.com post.
Here are more Bergen County parks, trails, and options for runners.
Get Outside!
Don’t limit yourself to the gym or the treadmill! Whether you’re alone or with supportive runners at your fitness level, running outdoors adds another dimension to the exhilarating runner’s experience that you don’t want to miss.
Running in a noisy health club or on a treadmill while watching the news or listening to your favorite tunes is just not the same!
Don’t let the weather be your excuse to stay indoors! Experienced runners know the joys of running on a crisp fall day, during a gentle snow flurry, or on that first warm day of spring when all of nature seems to come alive.
Dress for the weather, be mindful of heat in summer (stay hydrated) or treacherous footing in winter, but don’t cheat yourself out of the wonderful experience that an outdoor run, complete with the seasonal elements, can offer.
Shin Splints: Causes and Treatment Options
Bergen County area runners are busy training for the New York City Marathon and any number of other races in the New York Metro area. Many of these long-distance runners will experience the pain and frustration of shin splints. This mybergen.com NJ Healthy Living Video Blog, featuring Dr. Richard Braver, an accomplished runner, offers some good information on this painful condition.
As a high school track star in Bergen County, New Jersey, Richard Braver was among the fastest milers in the state. While at American University, Richard Braver ran varsity cross-country and track and was later sponsored for competitions by the University of Chicago Track Club. He has been on the medical staff of numerous walking and running races, including the Boston, Chicago, and New York City marathons. Dr. Braver has also interned with the physical therapists at the New York City Ballet and in the Department of Biomechanics of the United States Olympic Committee training center in Colorado Springs. Dr. Braver has been a consultant/wear tester for several major athletic shoe companies. He is currently a member of the Scientific Advisory Board of Runner’s World Magazine and a contributing writer to Podiatry Today Magazine.
Dr. Braver has lectured nationally and internationally on podiatric topics, including sports injuries, running analysis, orthotics, forensic podiatry, PRP injections, ulcer/wound grafts, and foot and ankle surgery. He regularly performs clinics on the prevention and treatment of running, dancing, gymnastics, and ice skating injuries.
Dr. Braver maintains his private practice in Englewood, Haskell, and Fair Lawn, New Jersey.
In this mybergen.com NJ Healthy Living Video Blog, Dr. Braver explains the causes of shin splints and treatment options:
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