Good Form Will Carry You Through®

3 Recommendations to Avoid Running Injuries

By on 06/26/2013 in Running

3 Recommendations to Avoid Running Injuries

3 Recommendations to Avoid Running Injuries

The good form shown here will help these runners avoid running injuries

Avoiding running injuries is one of the smartest things you can do during your training for a race, such as the Bank of America Chicago Marathon. Most runners know that buying the right running shoes is critical for injury prevention. And most know not to increase mileage too soon without an adequate training base.

Here are three additional recommendations to avoid running injuries, however, that go beyond those two critical steps. It’s as simple as that. As you plan your training, you are likely ready to run to your abilities and to increase your mileage gradually.

1. Train the runner you are. We’ve heard the adage to start slowly and build gradually. But many of us train as the runner we were or think we are instead of the runner we are NOW. And I don’t mean only those new to running. If you have taken several years off from running, acknowledge you won’t have the speed or endurance you had when you were in your early 20s and running six days a week. Even if you ran a marathon last year and have taken several months to celebrate the holidays and the Stanley Cup Playoffs, endurance and speed have eroded. To avoid injuries, begin training at a comfortable pace, giving your body time to adjust to the fact that you are going to run or run again. After a few weeks of training, endurance improves and you can gradually increase your pace and mileage to the appropriate levels.

2. Cross train for balance. Running is a great sport for building muscle strength, especially leg muscles. Running also delivers a great deal of stress as each time we land we exert 2 to 5 times our body weight on our ankles, knees and hips. Be kind to your body: Give your joints and muscles a break from running by incorporating cross-training into your routine at least once or twice a week. Bicycling and swimming are great aerobic exercises that work the muscles of your body differently. Yoga, Pilates, and weight lifting are also good forms of cross training without high stress on the joints.

3. Ensure your running form is sound. A wise man once (or many times) said: “Good form will carry you through℠!” And that good form will help you to avoid running injuries by running more efficiently – conserving energy and reducing stress on the body. Running is a repetitive linear sport, and it is important maintain integrity to your form. A review of your running can spotlight obvious flaws, and a running coach can correct even the smallest flaws. If you are training for a marathon, you are going to run hundreds of miles over many weeks. Even if you are a beginner and are going to train for a 5K, you are asking your body to do something brand new. Good form is essential to ensure that you get to the starting line. And a truism of running is: “You can’t get to the Finish Line if you don’t get to the Start Line.”

If you are training for a 5K or a 10K, consider using my downloadable training schedules. I have five levels for each race, so there is something for most runners. Even if you are a beginning runner whose weekly mileage is less than 5 miles per week and whose long run is less than 2 miles, there is a program that fits. Click here you would like to contact me about your running program, I love keeping in contact with people from around the world that are energetic and motivated about endurance running and physical fitness. And remember, good form will carry you through℠!

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