There are not many runners out there that have not experienced an injury or two, there are numerous sites out there on how to prevent them, but most runners I know do not look at this information until it is too late! Statistics vary, but consistently they are 70%+ of all runner's will experience an overuse or training injury at some point in their training. So, here's a quick review:
Always warm up. Take it slow and easy for the first 5-10 minutes of your "workout". Make sure you are not going all out right out of the gate.
Stretching. There is a ton of information out there about stretching. Do you do it before your workout? Do you do it after your warm up? Do you do it after your workout? What is the most effective? I could write articles and blog entries daily just on stretching! Everyone is different, you need to figure out what works best for you. I do something different with each of my clients based on what we have found works best for them. There is a ton of research out there that is mixed as far as the benefits and details of stretching go. A couple of key points though:
- Stretching does not work when your body is cold.
- Stretching is a great way to increase flexibility.
- Stretching prior to a run has not been shown to have significant benefit.
- Stretching regularly can reduce incidence of injury.
If I have a new client and we are doing a walk/run program, I always save the stretching for after our "cool down" and it is light, easy and gentle. I save the serious stretching for another session or yoga/pilates class.
SLOW and gradual change. This goes for a number of things. If you are changing your mileage, it is recommended that you change by no more than 10% per week (this is for recreational runners, if you are doing 100+ miles these don't necessarily apply). The same goes for changing your running surface. If you have been running inside on a cushy shock-absorbing treadmill for the past 3-6 months, be careful about switching to running on pavement for your entire training regime! Find a track, try out some of the trails (the snow is pretty much gone and you can safely run on them again) and do a little bit of road running each week. Another recommendation - give yourself an Easy Recovery Week once in a while.
Keep your shoes in good condition. Your shoes need a break, at least 24 hours to de-compress after a run. It is always a good idea (if you can afford it)to have 2 pairs of shoes - one for running and one for other activities. Or even better, 2 for running on those days you run twice or when you run two days in a row. Shoes need to be replaced when the sole is wearing unevenly, it's compressed or distorted. Too many people wear their shoes for too long. If you are running regularly there are varying recommendations for replacing your shoes:
- 300-500 miles
- daily runners can get 3-4 months out of their shoes.
- even if you are not running regularly, most shoes do not last much longer than 6 months.
- Here's a great article for those of you that are into doing calculations and keeping track: http://www.therunnersguide.com/howlongrunningshoeslast/
Cross training. When your body is still feeling the last run, you are fatigued and you still feel a need to do something, take a break and go for a pool running session. Try a fitness class, go to the gym and use an elliptical trainer, bike or rowing machine. Switch things up a little to give your joints (especially your feet) a break. The other option is to take a rest day. Insert Easy Recovery Week here!
Do not train through pain. Pain is your body's way of communicating with you - listen to it! If you are experiencing pain, visit a professional: Physiotherapist, Chiropractor, Massage therapist, Athletic therapist, Doctor, Personal Trainer. Depending on the degree of pain that you are in, each of these professionals may be able to help you out. Discussing your concerns with a professional will shed some light on what could be going on and they are a valuable resource for who might be the best person to help you address it and get on the road to recovery and pain-free training!
These are just some of the things you should be thinking about as the weather changes and you start changing or ramping up your training.
This is not meant to replace the advice of your doctor or other qualified professional.
Feel free to contact me with any specific questions about injuries, injury prevention or training programs!
Happy running!
No comments:
Post a Comment