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Running from addiction

We all know the many benefits of running on our physical, emotional and mental well-being. Did you know that running can also be helpful in overcoming addiction? From kicking opiates to bouncing back from alcoholism, running has been shown to be effective in healing from addiction.

Why is running helpful to recovering addicts? There are a few reasons. Running (along with other types of exercise) stimulates the growth of new brain cells, studies have shown. Aerobic exercises like running have been specifically shown as a potential intervention method for those who are addicted to cocaine and other drugs. It can also potentially help with withdrawal symptoms, as running stimulates the reward centers of the brain.

If you (or someone you know) are trying to kick an addiction, running can be a great option for replacing a bad habit with something healthy. Here are some tips for how all types of runners can train safely, presented by Worldwide Running.

Start slow

If you're brand new to running, it may be best to start with walking. This way, you'll learn about your stride, your foot's arch, and how your feet hit the ground as you move, which will help you identify the right pair of shoes and get a feel for the terrain you'll be running on.

To keep yourself from getting bored, recruit a walking buddy or even a furry, four-legged friend. You can even sign yourself up with a dog walking service; you'll earn some money and stay motivated to log some miles!

Lastly, here's something to keep in mind if you're planning to move soon: Check the address' walkability score. This will let you know whether errands you need to accomplish can be done on foot. If you want to increase the amount of time you're out and about, then getting a new home in an area with a high walkability score is a great idea to help you get started.

Start early

Starting your day with a run is an excellent way to establish a routine that energizes and prepares you for the day ahead. This habit not only kickstarts your metabolism but also clears your mind, boosting both physical and mental health.

Incorporating morning runs into your daily schedule can help you maintain consistency in your fitness goals and instill a sense of accomplishment first thing in the morning. Over time, this practice can improve your overall endurance and strength, and the regular exposure to fresh air and changing scenery can significantly enhance your mood and outlook for the rest of the day.

Stay hydrated

Because our bodies are 60% water, even being just 25% dehydrated can affect our performance during a run. Each person's hydration needs are unique, but it's better to be safe than sorry. Here are some great tips for staying hydrated, both during training and on race day.

Avoid injury

Because running involves repetitive motions, overuse injuries are common among athletes such as runners. Symptoms include persistent or recurring aches, tightness, injury or pain in a specific area of the body. You can help prevent injuries by having a gait analysis and purchasing the right shoes for your body. If you suspect that you might have an overuse injury, it is important to see a physical therapist or sports medicine doctor for a treatment plan.

Find the right shoes

A good pair of running shoes will be a worthwhile investment. They'll keep you from developing blisters and sores on your feet. They'll help prevent gait-related injuries while supporting your ankles and arches. Best of all, a high quality pair of running shoes will be good for up to 500 miles. Depending on how often and how far you run, your new pair of shoes might last you for years to come.

Practice safety

It's always important to keep your wits about you when running in your city. Pay attention to stop signs and stop lights, and watch traffic. If you're running at night, make sure you avoid dark clothing, opt for well-lit streets, and stay out of alleyways and busy intersections, or consider running with a group or a friend.

Train, train, and train some more

Try to train outdoors as well as indoors. Sure, treadmills often have an incline feature, but running outside on a hot summer's day is still much different than running on a treadmill in the air conditioning. It's better to experience outdoor running while you are training than jumping into it for the first time on the day of your race.

Train as much as you can prior to each race, and listen to your body during race day. As many runners will tell you, race day is not the time to be a superhero! Leave your ego at home and just focus on gradually improving your form, strength and stamina each day.