4 Running Tips for an Injury-Free Workout
Running injury is common, and as you set out in cold and inclement weather this winter season, safeguard yourself so you don’t end up in rehab.
Injuries associated with running includes runner’s knee, IT-Band Syndrome, calf strain, plantar fasciitis, shin splints and stress fractures. But you can reduce your risk of experiencing any of these painful conditions by taking protective measures.
Here are a few tips so you can spend more time running on the trail, treadmill, or pavement and less time in recovery.
1. Don’t Push It. It’s important to always listen to your body. You know when you are doing too much. So when you get signals from your body that you are pushing yourself too hard – listen! Your body needs time to adjust to changes in weather, speed and mileage so you’ll need to allow enough recovery time to handle the varying demands of your routine, and avoid injury.
2. Get Great Gear. A good pair of running shoes, a sturdy sports bra, comfortable shorts, a BPA-free water bottle, and protective gear… it’s all so important. Not just to your performance but to your safety and progress. Pick up durable equipment for your running workouts and know when to put them to rest. A good pair of running shoes will only really last for about 300 miles, and when you are able to see that the midsole is getting compromised and is compressed it’s time for a new pair. Grab gear that you love, so that you stay free from injury even in the most unwelcoming of running conditions.
3. Keep Track. Monitor your baseline (starting point) and your progress, and challenges every day. A fitness tracking device that works with your iOS device can help calculate your stats during a run including your heart rate, pace and mileage and also usually includes graphs to help you see your progress that can be easily added to a fitness diary. Daily, weekly and monthly goals are all important to keep you motivated and also help you to pinpoint where you are in danger of experiencing an injury. Keep track of days that your knees hurt, when your back hurt and other body signals so you know when to change things up.
4. Cross-Train. No matter what kind of running workout you are doing, your body will soon get used to it and you may need to switch it up to stay away from that dreaded plateau. Not only that, but if you continue to do the same workout day to day the same muscle will continue to be worked, leaving other muscle groups unchallenged. Change your routine every few days to keep all muscle groups engaged, including your core to help reduce your risk of injury.
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