Last month I wrote about Cross Country skiing as a way to “Embrace Winter”, but as I write this Blog we are in the middle of a “winter thaw”. Several 50 degree days and not much snow anywhere nearby makes running much more inviting. So this month I thought I would write about how to prevent running injuries. Many of my patients are just starting to ramp up their run training for this year’s Boston Marathon. I will be helping a local running group with their “Couch to 5 Km running program”, so this topic seemed appropriate for this month.
Running a 5 K is a pretty impressive feat, and something you will be proud of once you complete it. However, there is some risk of injury associated with beginning a running program. But if you follow the ten tips listed below you can reduce or possibly eliminate most of the common injuries newer runners often experience.
Ten Tips to Prevent Running Injuries
- Improve and maintain your flexibility
Daily stretching is essential to improve and maintain flexibility, which in turn will help prevent injuries and even improve your performance.
Stretching should be done after you warm up your muscles, a fast walk or light jog for about 10 minutes should be enough. It is helpful to include sports specific dynamic exercises such as: high knee drills, skipping, bounding, arm circles, and cross body arm swings.
Stretching should be done in a slow and controlled manner, and should include all joints and extremities. Each stretch should be held for 30 seconds.
- Warm up and cool down before and after all runs and races
It is important to warm up before training and racing. An easy warm up of 5-10 minutes helps prepare the body for running. A longer warm up (15-20 minutes) is needed for more intense workouts or races.
- Stay hydrated and eat a well- balanced diet
Avoid dehydration by hydrating two hours prior to practice or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up. Also remember to take in 6-8 ounces of fluids every 15-20 minutes of exercise.
Within two hours after exercise, re-hydrate with 24 ounces of fluid for every pound of weight lost during exercise. The best fluids to take before, during, and after exercise are a cooled 4-8% carbohydrate- electrolyte drink. Eating a well- balanced diet will help keep you healthy.
- Gradually increase your mileage and intensity in your training
Slowly build up the amount of training you do, and slowly build up the intensity as well.
The progression should not be a steady increase in volume and intensity, but instead should be a staircase progression with periods of reduced volume and intensity at certain times during a training period, season, or year. Increases in training volume, duration and intensity should be a gradual increase of 5-10% per week.
- Cross-train and include rest days in your training schedule
Cross-training helps to maintain your aerobic fitness while avoiding excessive impact forces from too much running. Good examples include: Nordic Skiing; rowing; stair climbing; or “running” on the elliptical machine, your cardiovascular system will improve with any of these choices.
Including rest days in your training schedule allows your body to recover and adapt to your running and overall training plan.
- Include strength training in your running program
Strength training improves a runner’s body strength and overall athleticism. This in turn reduces muscular fatigue that can lead to poor performance and injuries. Runners will benefit from a program of 2-3 strength training sessions per week.
Strength training exercises should focus on all muscle groups including the trunk and upper and lower body.
Weight lifting, stair climbing, and uphill running are all effective methods of increasing strength.
- Talk with a running expert or coach to analyze your training program
An ineffective training program can lead to overtraining, running injuries and poor performances.
A good running coach can help you develop an appropriate training schedule to meet your running goals and prevent injury. A person trained in running biomechanics can help detect flaws in your running form and show you how to correct them
- Wear the correct type of running shoes based on your foot type and running style
Not all running shoes are made alike. The type of shoe you need varies depending upon your foot type and style of running. A sports store that specializes in athletic footwear can you help you figure out what style might be best for you.
Foot type is based upon the structure of your foot and the degree of pronation. Pronation is the normal inward rolling of your foot in running as your foot strikes the ground and transitions into pushing off. Either excess or under pronation can lead to injuries.
- Have a formal gait analysis performed and use orthotics if recommended
Poor foot biomechanics such as heel strike, excessive pronation, a very rigid or very flexible foot arch can lead to inefficiency and injuries.
Most runners can control these problems by carefully selecting the right shoe type or by seeing an expert that can analyze your running gait and make orthotic inserts specific to your foot structure.
- Have your spine and joints checked regularly by your Chiropractor to make sure you are in proper alignment.
Proper spinal alignment allows for an efficient and smooth running form, and reduces your chances of running injuries. A smooth running form also requires less energy and delays muscle fatigue.
We are here to help you reach your health and wellness goals. If you have questions about your current diet, and would like some professional assistance please contact our newest member of the PHC team Shauna McHugh- she is a registered dietician and nutritionist. If you have questions about your strength program, or which specific stretches you personally should focus on, or to see if you over or under pronate please feel free to contact me for a running gait analysis or a one on one session at your next appointment.
(508) 655-9008
www.performancehealthcenter.com