TOP
TEN WAYS
TO AVOID RUNNING INJURIES
By Sherry Shelton
Running injuries are almost an unavoidable part of running.
It is the rare athlete that can avoid them.
While injuries are nearly unavoidable you can take
steps to minimize the occurrence of running injuries. Here
are the top ten ways to avoid injuries as much as possible.
Strength Train
Weak muscles and joints are more easily injured.
Begin a strength training program consistently on a
year-round basis. Strength training should include general
strength training, running specific strength and plyometrics.
Rest and Recovery
Your muscles recover and grow stronger during recovery
periods. Muscles rebuild and repair themselves and come back
stronger for your next workout. Without rest and recovery
you will be in a constant state of fatigue and consequently
more injury prone.
Stretch Properly
Most runners know they need to stretch to keep muscles
flexible but many do not stretch properly.
Many believe they need to stretch first and then
begin their workout.
Never stretch a cold muscle. The best thing to do is
a light easy slow jog for approximately 10-15 minutes.
You can perform dynamic stretches thereafter before
your start your workout.
Dynamic stretching involves full range of motion
controlled movements that mimic your running movements.
They include lunges, squats, leg swings and side
bends. Static
stretches are more common after you’ve completed your
workout. Static stretching is a gentle stretch that should
be held for a minimum of 20 seconds.
Static stretching should be done after your workout.
Warm Up and Cool Down
A
proper warm up is important because it opens up the
capillaries in your muscles and gets more blood flow and
nutrients to working muscles.
It also increases the viscosity of your joint fluids
to prepare them for more intense activity.
Running at a hard pace on cold muscles increases your
chance of injury.
Proper cooling down after your workout is important
to avoid blood pooling.
Run On Hills
Hill running is an excellent activity for improving your
running strength.
Running uphill increases the length and flexibility
of your Achilles Tendons along with other leg muscles.
Proper Running Mechanics
One of the most common causes of running injuries is poor
running form or mechanics.
Poor mechanics can cause a long list of running
injuries including shin splints, Achilles tendonitis,
illiotibial band syndrome, runner’s knee and many others.
The most common running form mistake is
over-striding. Over-striding means you are reaching out in
front of your body and landing on your heel.
You should always land flat footed or on the ball of
your foot directly under your center of gravity. Other form
flaws include poor posture, too much vertical movement,
improper arm swing and head movements.
Train Progressively
It’s a bad idea for a beginner runner to do a 10 mile run
for their first run.
Many runners try to increase their mileage or running
intensity at a pace that is too fast.
Allow your muscles to gain in strength and endurance
at a moderate pace.
Stay patient. Never increase your running mileage by
more than 10% per week.
You’re setting yourself up for injury if you do too
much too soon without proper training.
Hydrate Properly
All running injuries are not muscle or tendon related. You
can avoid this type of injury by hydrating properly. Be sure
you are well hydrated before you start your run and stay
hydrated during and after your run.
Poor Running shoes
Without proper form fitting running shoes you can become
injured very rapidly.
Visit a running specific store so they can watch you
run. By
watching you run they will determine whether you under or
over pronate, are flat footed or have a high arch.
Then they will select shoes that will work for you.
Eat a Healthy Diet
Running is a strenuous activity.
Your body works hard when you are running and
training. You
need quality fuel.
You would not put cheap watered down gas into your
car so don’t put poor quality foods into your body.
Your body needs a lot of nutrients to keep it
operating at peak efficiency. You need adequate amounts of
complex carbs, lean proteins and essential fats. You will
get out of your body what you put into it.
Sherry Shelton has over 25 years of experience in the
health and fitness industry.
She is a licensed USA Triathlon, Running and Cycling
Coach and a nationally certified Personal Trainer.
Sherry has been competing in triathlons, duathlons
and road races for over 10 years.
She has contributed numerous health and fitness
articles for North Fulton Living and Atlanta
Sports & Fitness magazine and The Atlanta
Journal-Constitution newspaper.
