Avoid Running Injuries
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Avoid Running Injuries

Don't get stuck on the sidelines! See how much you know about avoiding knee pain, shin splints and other common running injuries.

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Avoid Running Injuries
Avoid Running Injuries
Question 1 of 20 Correct

How many calories will a 150-pound person burn over one hour of running?

Correct! Sorry, that’s incorrect.

The correct answer is: For the average 150-pound person, running burns 477 calories an hour. Running at 5 mph burns 576 calories per hour, while running at 7 mph burns about 782 calories.

Avoid Running Injuries
Question 2 of 20 Correct

Which of the following is a benefit of running?

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The correct answer is: All of the above. Running is also a great way to reduce stress.

Avoid Running Injuries
Question 3 of 20 Correct

True or false: Running is the best exercise for losing weight.

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The correct answer is: This is false. There is no one best exercise for weight loss. Running can help you lose weight, but only if you stick with it, and only if you eat less calories than you burn.

Avoid Running Injuries
Question 4 of 20 Correct

Will running in place give me the same workout as running on a treadmill?

Correct! Sorry, that’s incorrect.

The correct answer is: No. Running in place is better than nothing at all, but it can't replace actual running for effectiveness. Jog in place a bit for your warm-up, and then hit the road or treadmill. You'll burn more calories, work more muscles and strengthen your heart and your bones.

Avoid Running Injuries
Question 5 of 20 Correct

True or False: You should run every day for peak performance.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Take at least one day off (some athletes take two to three) to allow for recovery. During recovery time, the body grows stronger and faster. Get in the habit of listening to your body. If you have an ache or a pain, this could be your body's way of telling you it needs a break.

Avoid Running Injuries
Question 6 of 20 Correct

How long should you warm up before a run?

Correct! Sorry, that’s incorrect.

The correct answer is: A proper warm-up should include 10 to 15 minutes of light jogging, with a few strides of quicker and longer steps. This helps warm the muscles, tendons and ligaments and can prevent injuries.

Avoid Running Injuries
Question 7 of 20 Correct

Static stretches help the muscles relax after a run. How long should you hold a static stretch?

Correct! Sorry, that’s incorrect.

The correct answer is: You should hold a static stretch for at least 20 seconds. Doing static stretches after your run helps the muscles relax and lengthen.

Avoid Running Injuries
Question 8 of 20 Correct

How quickly should you increase your distance?

Correct! Sorry, that’s incorrect.

The correct answer is: You should increase your running -- either by time or distance -- by about 10 percent each week. For instance, if you run a total of 20 miles one week, you should run no more than 22 miles the next. Don't add more than 30 minutes to a single run.

Avoid Running Injuries
Question 9 of 20 Correct

How often should you replace your running shoes?

Correct! Sorry, that’s incorrect.

The correct answer is: Experts recommend replacing your running shoes every 3 to 6 months if you jog or run regularly.

Avoid Running Injuries
Question 10 of 20 Correct

True or false: Running just 1 hour and 15 minutes a week can meet U.S. government recommendations for aerobic activity.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Adults can meet the aerobic activity recommendation by doing 1 hour and 15 minutes of vigorous-intensity activity each week, or by doing an equivalent mix of moderate and vigorous-intensity activity.

Avoid Running Injuries
Question 11 of 20 Correct

True or false: When running, each step adds three to five times your body weight in pressure.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Jogging or running will give you a more intense workout in less time than walking. But jogging or running is tougher on your joints and feet, because each step adds three to five times your body weight in pressure. Invest in a good pair of running shoes to cushion the load.

Avoid Running Injuries
Question 12 of 20 Correct

True or false: It's OK to run even with a little joint pain.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Never exercise through joint pain. If your joint hurts, stop and rest, and then gradually ease back into the exercise. Talk to your doctor if the pain persists.

Avoid Running Injuries
Question 13 of 20 Correct

Which of the following is a common running injury?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Shin splints and plantar fasciitis are other common running injuries. Talk with a trainer about how best to avoid them.

Avoid Running Injuries
Question 14 of 20 Correct

True or false: Running can cause osteoarthritis.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. There is no evidence that running causes osteoarthritis. If you already have joint problems, though, running could make them worse, and you could be putting yourself at risk for early arthritis. A good rule of thumb: If it always hurts to run, talk to your doctor.

Avoid Running Injuries
Question 15 of 20 Correct

What is the best treatment for shin splints?

Correct! Sorry, that’s incorrect.

The correct answer is: Rest is often the best treatment for shin splints. This doesn't mean that you have to stop exercising completely, but you may need to avoid or cut back on high-impact activities like running until you feel better.

Avoid Running Injuries
Question 16 of 20 Correct

What is plantar fasciitis?

Correct! Sorry, that’s incorrect.

The correct answer is: Both marathoners and weekend joggers are susceptible to plantar fasciitis, which is irritation and swelling along the bottom of the foot. If you're a runner, custom foot devices may provide the extra support and protection you need.

Avoid Running Injuries
Question 17 of 20 Correct

True or false: Building endurance is the best way to increase running speed.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. When the body is stressed and then allowed to recover, the body responds by growing stronger and more efficient. By running more and then allowing for adequate recovery, you can run faster and more efficiently.

Avoid Running Injuries
Question 18 of 20 Correct

Which of the following can help prevent running injuries?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. In addition, you should build up your mileage slowly, warm up and cool down and allow adequate time to recover after long runs.

Avoid Running Injuries
Question 19 of 20 Correct

What is the recovery zone?

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The correct answer is: The recovery zone is your heart beating at 50 to 60 percent of its maximum rate. This is a good zone in which to start and end your running sessions.

Avoid Running Injuries
Question 20 of 20 Correct

Which incline on the treadmill will best replicate road running?

Correct! Sorry, that’s incorrect.

The correct answer is: There is no substitute for time on the road, but running on the treadmill can be a good alternative when the weather is bad or your legs need a rest. To better replicate road running using a treadmill, set the incline to 1 percent.

Avoid Running Injuries
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You got out of 20 correct. You're a health wiz!

Avoid Running Injuries
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Avoid Running Injuries
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