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Go to: Jogging; Sunglasses;

Jogging

Getting into jogging? Here's how to avoid common new-runner injuries and what to do if you get hurt.

May 30, 2007 - So much for beginner's luck: novice runners are more vulnerable to injury than seasoned runners. Exercisers who are just starting out tend to weigh more, putting additional stress on feet and joints, plus newbies may not be aware of pre-existing knee and ankle problems. Luckily, there are plenty of ways to avoid the most common injuries. The first step is to buy shoes that fit your foot type and provide the support you need (you can go to specialty running stores to find out what shoe is best). Once you're geared up, don't skimp on the warm-up: dedicate 15 minutes to your pre-run prep. Avoid stretching cold muscles by jogging lightly or walking briskly. Then use your new shoes on surfaces that will treat your joints kindly; grass is the softest and concrete is the harshest. Lastly, take it easy. Don't go too far or too fast right away. Even if your first run seems like a breeze, you might wind up so sore afterward that you'll be tempted to skip the next one. Keep a runner's log and work your way up to longer distances week by week. If you are injured, follow the acronym "RICE": rest, ice, compression and elevation. While you're waiting to heal, think about how you can change your form or routine to minimize the chance of getting hurt again. Want to read more about making the finish line? Go to Cool Running.

Sunglasses

Your skin isn't the only thing that needs extra protection during the summer; your eyes are also at risk of serious sun damage. If you like what you see—and want to keep it that way—you'll also want to grab a pair of shades on your way out the door in the morning. Summer heralds fun times in the sun, but it also triples the intensity of ultra-violet (UV) rays, in comparison to milder winter beams. Exposure to this harmful radiation spurs the onset of macular degeneration (changes to the part of the retina that is responsible for sharp vision), as well as cataracts—a condition that causes vision loss for some 20 million Americans over 40 and is a leading cause of blindness in the world. Children are the most susceptible to sun damage, since their eyes are not fully developed. So head to the store and look for glasses that block at least 99 percent of both UV-A and UV-B light (that information is usually available on the price tag).

The better the lenses wrap around your eyes, the more they prevent radiation from spilling in around the sides. Tints that are gray, green or brown are ideal for blocking out visible light. Make sure the glass is matched in color and undistorted, because imperfections can confuse your pupils and leave your eyes unsafely exposed. And since UV damage is cumulative, you should be wearing sunglasses anytime you're in the sun. For more information on UV radiation and buying glasses, go to the American Optometric Association Web site.