I'm not a doctor, though I often play one at home. For this week's column, I've interviewed a real doctor about running injuries.

Dr. Robert Waltrip is an orthopedic surgeon specializing in sports medicine. Although his particular specialty is with shoulder problems, Waltrip has lectured on health education issues and has served as team physician for athletes at various competitive levels.

At first, I thought our interview would be a short one. The doctor admits that few running injuries require surgery. There is the occasional hamstring tear in sprinters, especially those who jump into hard training too soon. In distance runners there is the rare exercise-induced compartment syndrome.

Compartment syndrome is caused by an anatomical abnormality in which the muscle sheath of the lower leg is too tight and constricts blood flow. This causes lower leg fatigue and pain similar to shin splints.

Unlike shin splints, which hurt early in a run, the pain of compartment syndrome occurs after about 30 minutes of running.

Waltrip advises that most running injuries he sees are caused by overuse. Runners try to do too much too soon, ignoring the rule of not increasing distance or intensity by more than 10 percent per week.

Young runners are particularly guilty of this when they jump into track or cross country season without building a proper base of mileage, strength and stretching.

Competitive female runners might be susceptible to developing eating disorders that put them at risk not only for stress fractures now but for problems throughout life.

All runners should be aware of dietary requirements of athletes and must be sure to take in enough calcium to build strong bones and to provide adequate fuel in general.

Unlike shin splints, which can affect the entire shin area, stress fractures are marked by localized pain. Stress fractures also can occur in the foot or hip and are felt with the pounding of running or sometimes with normal activity.

Waltrip sees some overuse injuries more commonly in runners over the age of 40. He advises experienced runners to pay attention to subtle signs of overuse and to back off in training intensity when necessary.

"Don't run through pain that causes you to limit daily activities," he said.

The most common running injuries Waltrip sees are types of tendonitis. ITB pain, felt in the outer knee, is caused by inflammation of the band that runs along the outside and the front of the knee.

Patellar tendonitis is felt below the knee cap. Achilles tendonitis occurs in the heel while plantar fasciitis also causes pain along the bottom of the foot.

For any of these injuries that cause pain, swelling or loss of motion, Waltrip recommends treatment with rest, ice and anti-inflammatories. aspirin, ibuprofen or naproxen are effective. Acetaminophen is not.

After a few weeks of rest, injured runners may gradually resume normal activity. But don't expect to jump in where you left off in your training unless you want a relapse. If the injury recurs, seek professional attention.

Waltrip suggests several ways to prevent running injuries:

• Wear proper shoes and to expect to get a maximum of 500 miles on even the best of shoes.

• Run mostly on soft, flat terrain, such as a rail trail or track. Try to avoid running on concrete sidewalks or on the edge of a canted road because running on hard or uneven surfaces puts additional strain on joints and tendons.

• Runners should educate themselves on basic general concepts. That includes principles of training and general fitness, strength, stretching and nutrition instead of just hitting the road.

That should keep runners injury free for the long run.

Saturday, 8:30 a.m.: Up-N-Running group run, Valencia. Scenic back roads with friends. 724-898-2525Saturday, 9 a.m.: Capital City Half Marathon, Columbus, Ohio. www.columbusdistanceclassic.comSaturday, noon: Curing Autism Now 5K, State College. Also 3K walk. Awards to overall male and female only. 732-432-0630 or ahm123@psu.eduSunday, 7 a.m.: Elite Runners and Walkers group run, Robinson Township. Meet at Wickes Furniture for 20- to 22-mile long run. 412-490-0881 orwww.eliterunners.comSunday, 9 a.m.: Athens Marathon and Half Marathon, Athens, Ohio. Flat and fast course on Hocking Adena Bikeway. 740-594-3925 or www.athensmarathon.orgSunday, 10 a.m.: April Showers Fun Run, Boyce Park. Run 10K, 5K, 2 miles or 1 mile starting at Livingston Grove on Meadow Lane. Part of Greater Pittsburgh Road Runners Club Fun Run series. 724-845-7460Sunday, 11 a.m.: Cook Forest Half Marathon, Cook Forest State Park. Also 5K. Scenic and almost level. 814-393-2081 or www.cookforest.comSunday, 1 p.m.: Ken Brumbaugh Memorial 5-Mile Run, Altoona. Also 2-mile fun run. 814-695-4467 or laurandt@holidaysburgarea.orgApril 8, 10:30 a.m.: A Rabbit Runs Through It 5K, Latrobe. www.latrobeparksandrecreation.orgApril 15, 9 a.m.: Deloitte Run Your Heart Out 15K and 5K, South Park. Benefits Highmark Caring Place grieving center. 412-402-5012 or www.deloitte15k.com

<B>Athletic Trainers 5K, March 5:</B> Shane Sarver, 1st 16-19 M, 16:17; Alex Smith, 2nd 16-19 M, 21:12; Jodi Lobert, 2nd 35-39 W, 22:06; Jeremy Lenzi, 3rd 30-34 M, 22:10; Topher Leghart, 3rd 15 and under M, 22:38; Mackenzie Smith, 1st 16-19 W, 22:45; Brian Shoemaker, 3rd 35-39 M, 23:01; Richard Hover, 3rd 25-29 M, 23:30; Jeff Conrad, 23:26; Andrew Waryanka, 25:23; David Zilli, 25:31; Matt Laing, 28:59; Heather Meyer, 29:46; Tina Kearns, 52:24<B>Athletic Trainers 1-Mile, March 5:</B> Tom Macmullen, 11:21; Peggy Houglum, 16:47<B>Shamrock Shuffe 5K, March 18: </B>Clinton Orloski, 2nd Overall M, 17:58; Cindy Grimm, 2nd Overall W, 23:00; Mitch Radella, 2nd 40-44 M, 20:00; Bob Miller, 3rd 45-49 M, 22:35; Curt Grimm, 1st 55-59 M, 22:41; Jack Polce, 2nd 30-34 M, 22:46; Jeff Conrad, 3rd 30-34 M, 23:24; Doug Shymoniak, 3rd 25-29 M, 23:36; Ron Hartle, 24:59; Philip Barner, 26:25; Dana Hogue, 28:54; Heather Meyer, 30:24; Len Yensull, 31:44; Jordan Meals, 36:11; Robert Meals, 54:23Send comments and suggestions to: 435 Cherry Valley Rd., Saxonburg, Pa., 16056. Phone or fax: 724-352-4395. Email :bigp@highstream.net