Ibuprofen & Tylenol: Safe for Runners?

With the New York Marathon soon upon us, many thousands of runners are dialing their road work up to several miles daily. I can’t help but wonder how many rely on the miracle of NSAIDS like Tylenol and Ibuprofen to quiet their aches and pains as the pace of preparing for the marathon quickens to almost maddening levels here in New York City.

As an experienced personal trainer, life coach and health practitioner here in New York I am amazed that these same people pop medication like candy.

I’ve known runners whose toe nails fall off, get infections like colds and even flu like symptoms that take hold of their bodies either during training or just after the big day. The average marathon runner tends to be educated, successful and is seeking a quality life, which includes family, and a healthy body. Yet these otherwise smart people keep repeating the same patterns of physical abuse by squelching pain and inflammation with painkillers in order that they can continue the very activities that are causing or aggravating the very conditions they are suffering from.

Over half the athletes that participate in endurance type events

all over the world use the “stuff” to reduce pain, decrease inflammation, and repair damages done while participating in actual competition, or training for endurance events. Unfortunately, there are huge risks in the form of unmitigated soft tissue damage including cartilage, ligaments and tendons, even joint structures.

The biggest mistake the average runner makes is not understanding the entire training response to extended endurance activities. The body has its own molecular response to physical stress that allows for the development of stronger bones, more resilient collagen, thicker ligaments and tendons, and of course better adapted musculature. The extensive use of the “stuff” before, during and after activities is actually blocking the body’s healthy response to exercise and is actually slowing down the healing process overall.

These conditions can be avoided with a few SIMPLE RULES to deal with pain and inflammation associated with overuse:

1. Only use NSAIDS following acute trauma, never before endurance

activities to mask pain.

2. Use ice whenever there is inflammation, pain or redness due to overuse or

trauma.

3. Always warm-up properly before endurance activities, cool down for 5 - 10

minutes after activities, and ice any areas of the body that show signs of

inflammation or overuse.

4. Maintain a balance of proper flexibility and strength training for the

whole body, particularly the core to avoid muscular imbalances due to

repetitive fitness activities.

5. Stay hydrated. Way too many injuries can be avoided if participants just

took in enough fluids for the duration of the entire training program and

especially during the critical race time.

6. Maintain a proper balance of electrolytes and minerals by eating plenty of

fresh fruits and vegetables. Take in plenty of protein. Marathon runners

actually require more grams of protein per pound of body weight than do

bodybuilders. Great sources include red meat, poultry, fish, and cottage cheese

whey protein, and soy products like tofu, and tempe.

7. Wear the proper exercise gear, especially properly fitted shoes. AND don’t

buy new shoes for the actual race. Your feet have little brains in them that

take in information from the way your current shoes land and distribute shock

and impact. Your feet have actually formed a bond with those shoes and will

want to continue the same distribution pattern. A new pair of shoes will just

disturb that pattern and could cause serious injury to the lower extremities.

8. Finally, if you have been hitting the pavement a little too often or a little too

hard, take a day off. Often what our bodies need most is rest. Taking an

extra day of rest could mean the difference between suffering silently your

aches and pains or joining in the spirit of your chosen sport with friends and

comrades in training.

This blog post was in response to a recent article in the New York Times

Phys Ed: Does Ibuprofen Help or Hurt During Exercise?