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Injury Prevention |  |
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See the Index for more topics, information, hints and tips.
There are reports that more than 50% of runners get injured in a year. An injury is the most likely issue to keep you from attaining your goal of running in your target race or finishing in your goal time. Runners hate injuries because they keep them from doing the one thing they love the best – running. For this reason runners are very bad patients and get frustrated if they have to take time off. Here are some things that you can do to keep from getting injured.
First of all, you are what you eat. Consume the vitamins, minerals, and nutrients that your body needs to operate and repair itself.
Running with Good Running Form will make it easiest on your body.
Follow the 80% Easy 20% Hard workout philosophy.
Listen to your body. If it needs rest then don't push yourself. Take the day off, do an easy run or even walk or do some cross training.
Walking barefoot helps build up the muscles in your feet and since many issues start at your feet this is key.
Practice balancing on one foot to build up the support muscles in your feet and legs. Try to hold it for several seconds and repeat several times. As you get better increase the amount of time. Then you can add some motion with your lifted leg to make it more challenging. You can practice while waiting in line without looking too weird.
Do toe lifts to strengthen the muscles on the front of your lower leg to help prevent shin splints. While seated with your feet flat on the floor, lift your toes while keeping your heels on the floor and hold for 10 seconds. Repeat this a few times. This is so easy and you can do it while sitting at your desk or watching television. Don’t overdo it at first and build up slowly over time.
Try not to skip on your long run each week. That is your most important workout. You can get by without the shorter recovery or hard workouts through the week, but always make time for your long run.
Do strength training especially for your lower body.
Strengthen your core because this helps stabilize your body as you run. Running does not strengthen your abdominal, back, obliques, or any other muscles in your core. Do a google search to find videos demonstrating a wide variety of exercises. Find a few that you like and do them regularly. Always be on the lookout for other core exercises to challenge your body and change things up. Yoga is great for strengthening your core.
Trail running on a dirt or other natural surface will help you build up leg strength especially in all the small supporting muscles.
Yoga helps with overall strength especially your core and balance.
Don’t increase your mileage too quickly. Limit your long run each week to less than 10% further than you have done in prior recent weeks.
Stick to your training plan.
Listen to your body. If it says it is hurt or needs rest, then take care of that.
Cross train to give your body a rest from the pounding of running and to work your muscles in a slightly different way.
If you notice something different (in a bad way) then research it and take care of it as soon as possible.
If a nagging issue doesn’t improve in a week or two then it’s time to seek professional advice. Try to find a doctor or physical therapist who is a runner. They will be able to relate to you and understand your desires, wants and need better. Look for physical therapist who are OCS or SCS certified. For example, let’s say you got into a special race through a qualifying time or lottery. You did all the training, made all the travel arrangements, and then sprained your ankle two weeks before the event. Many doctors or physical therapists would say don’t run. A doctor who runs will appreciate the amount of time you’ve spent preparing and may be able to help you participate in it not for a good time, but just to complete it without doing more damage to your body.
