Top 5 injury prevention tips to keep running without skipping a beat
To run on a whim for 30 minutes or more is an act which only the lucky few, relatively speaking, can take for granted. The rest of us must respect the frailties of our bodies and take preventive measures to preserve our ability to work out. Sometimes our unfettered love of running can be the culprit by casting a cloud over common sense, resulting in over-training and leading to a grocery sized list of injuries. Over-training can lead to temporary or serious injury, which in turn could keep you on the sidelines indefinitely. Sometimes no matter how cognizant we are of our bodies capabilities, injuries still happen. As for those ill prepared folks with unbridled enthusiasm, perhaps get a good physiotherapist added to your speed dial. Without further adieu, here are my top five injury prevention tips to keep you working out without skipping a beat:
1. Follow a proper running program for your fitness level. The consequences of injury, including muscle strain, IT Band syndrome, plantar fasciitis, stress fractures, shin splints, heel spurs and much more, could be a painful reminder to start slow and build your fitness level methodically. Listen to your body on days when you are tired or feeling a slight injury coming on, possibly preventing a much worse injury. Follow the hard /easy principle with your training.
2. Stretch after a workout - for at least 20 minutes - of all your muscle groups including hamstrings, quads, calves, back, arms, and shoulders. This will help your flexibility and strengthen your muscles.
3. Mix up your terrain to avoid the risk of overuse injuries. Switch between pavement and trail to keep your legs fresh. Constantly pounding on the pavement can cause shin splints. Treadmill running is another good option as it is low impact.
4. Cross training once a week, such as pool running which is zero impact, will help reduce injury. It offers a change of pace to your training while recharging your mental batteries.
5. Recovery – listen to your body. Do not ignore any pain you feel while training. If you need to abort the run, then that’s what you should do. Walking the remainder of your run route is still a pretty good workout and you may have saved yourself from a serious injury.
Should you find yourself coming back from injury, ease back into your training. Don't try to catch up to your previous level as this will happen eventually when your body is ready. Follow the advice of your doctor or physiotherapist to know when to start your training. Enjoy time off from time to time and follow good nutrition to help with your recovery.
Be aware that shin pain and foot pain can be caused by wearing older shoes. Though they may still look good, the shoes eventually lose their cushioning properties.
Try to be fitted for shoes by an expert. Most specialty stores have expert staff on location to help you purchase the perfect shoes. Take note that the best shoes do not necessarily mean the most expensive shoes.
Proper hydration is essential. Water and/or energy drinks can prevent overheating, dehydration and cramps. If you don’t like running with a water bottle, plan your routes where you know that water will be available in at least two locations.
Recording your training into a logbook will not only keep you focused on your goal, it will help reveal some training mistakes while showing you in black and white the amazing level of improvement you achieved since starting your program. www.runwithit.ca
Twitter: @christineruns