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The hidden danger of fun runs: How to train and prevent injury

Getty Images
Getty Images

Fun runs and Tough Mudders are all the rage these days. Unlike genuine marathons and races, the new wave of courses is all about having a good time, not marking a personal best. But is it safe to take on a muddy challenge or paint-splattered adventure if you’ve never done any training?

Orthopedic surgeon and sports-medicine specialist Derek Ochiai loves the idea of no-pressure events and team-oriented challenges, as long as there’s some preparation involved.

“It’s of being social and getting exercise at the same time, and anything that gets people exercising, I’m all for,” Ochiai says. “The benefits of exercise, for the most part, far outweigh the chance of injury. I applaud people for doing anything that gets them excited about exercise and that helps them make it a part of their life.

“Fun runs are supposed to be fun, but sometimes people get a little overly exuberant,” he adds. “They may not really know what their fitness level is when they sign up or think ‘It should be fine.’ People don’t necessarily plan for these events then when they’re doing them, they want to catch up [to] or keep up with their friends. They may not realize they should walk for a little bit or stop and stretch or say ‘I made it three-quarters of the way through and that’s pretty good; maybe I should stop here.’ They don’t have a gauge of what they can tolerate.”

That’s when problems can crop up. Overdoing it can lead to everything from injured muscles to nausea; other signs of overexertion include dizziness, blurred vision, and headache.

The good news is there’s plenty people can do to prepare for their next glow-in the-dark run or mud-based obstacle course. Here’s the trick: don’t view the event itself as a way to get into shape but rather get into shape to do the event. Would you run a marathon without training? Probably not.

But training isn't as daunting as it may seem.

“Find something on the calendar that you and your friends would be excited about that’s at least four, six, or eight weeks into the future,” Ochiai suggests, noting that planning ahead is especially important if you’re accustomed to a relatively sedentary lifestyle or your work and family life mean you don’t have a ton of spare time. “Try to carve out half an hour or 45 minutes three times a week to take a jog or a walk and just start getting used to getting into movement more. Try to build it up so that you can do at least 75 per cent of what the fun run distance is going to be.

“You’re not training for the Olympics, but at least do a little bit so that it’s not going to be a shock to your system,” he says. “Going from zero to 60 is when you get into trouble, going from nothing to maximum ability without anything in between.”

If you’ve signed up for an event, check the website so see if it has custom-made workouts. Tough Mudder, for instance, which is not a timed race but a group challenge, has a four-week event-ready training course. Muddarella, a similar obstacle course for women only, has designed a six-week plan.

Other ways to get ready for a fun run:

  • Remember to incorporate a proper warmup and cool down into every exercise session you do. This reduces the risk of injury and decreases muscle soreness the next day.

  • Stay hydrated. You want to be well-hydrated before, during, and after physical activity, whether it’s a training jog or the event itself. Drinking lots of water on the route itself will help ward off cramping.

  • Cross-train. The best way to avoid hitting a plateau in your training is to incorporate a variety of activities. If you’re prepping for a run or walk, try adding in swimming or tennis. You’ll still be getting cardiovascular exercise but you’ll be using different muscles in different ways.

  • Add in resistance training. Strengthening exercises help correct muscle imbalances. Just like with your overall training, don’t overdo it: use light or moderate weights and start with two to three sets of eight to 12 repetitions each.

  • Grab a buddy. You’ll be more likely to exercise regularly if you do it with a friend. Plan to meet someone and mark training sessions in your calendar and treat each one like a medical appointment that can’t be cancelled.