Tuesday, April 28, 2009
Preventing Running Injuries
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After watching the marathoners work Heart Break Hill on Monday, I am sure lots of people are thinking the same thing as me… I can do that!
And you know what? We can! But in order to go the distance, runners must take precaution against injury. With warm weather approaching, exercising outdoors is a lot more appealing than hitting up the elliptical machine or a spin class in a stuffy gym. Take advantage and get out there - just follow some of these simple preventative steps and you’ll be running with the best (and those with the most endurance).
SHOES
First, take a look at your shoes. When was the last time you got a new pair? Are you wearing the same old pair that you wear walking the dog, working in the garden and OJ-ing it through the airport?
It’s time for a shiny new pair. And please, this is no time to bargain shop. You need to pick the pair that will protect your body with the proper fit, cushioning and support. The right shoe can make all the difference in preventing injuries. There are many factors to consider, from the height of your arch to the angle of your footfall in order to find the best shoe for you.
Let the experts help you with this. Many specialty sports stores such as Marathon Sports have a knowledgeable staff that will discuss your goals and experience, watch your running stride and get you in the right shoe.
WARM-UP
There are many different views on warming up and stretching before running. I believe it is a very important factor in preventing injuries.
First off, take about 5 minutes to elevate your heart rate. You can walk at a brisk pace, skip, or lightly jog. After that, take a few minutes to stretch your major muscles-calves, hip flexor, quads, hamstrings and your IT band. Remember, you should always hold your stretches for at least 20-30 seconds.
Another great addition to your warm up is a series of dynamic stretches such as walking lunges or butt kicks. These stretches help your body with some more movement instead of holding a static stretch.
TRAINING
Now you are ready to go! Many clients who have never really run before ask me how to get started. It often seems intimidating in the beginning, but with the right preparation it does not have to be. I always give them my clients the same advice - start slowly.
For the first time runner, I suggest starting with interval work. Run for 1 minute and then briskly walk for 2 minutes, working towards a total of 20 minutes. As you gain some stamina, you can change your run intervals to 2 minutes and your walking to 1 minute. Slowly work toward running for the whole 20 minutes.
I always advise people to keep a running journal. It takes a bit of discipline, but the satisfaction of tracking progress is well worth it. A good rule of thumb is to increase your mileage by 10% each week. This natural progression will help you safely add distance while allowing your bones, joints and muscles proper time in which to adapt (and enjoy!) the new challenges.
CROSS TRAINING
Cross training is a critical part of preventing running injuries. Cross training will not only help keep you injury-free, it will also make you a better runner. The first step is weight training. You do not need a fancy gym to lift weights. You can do lunges, squats and push-ups right in your own home.
Building and maintaining core strength is very important for runners. The core supports all the other muscles used in running and helps keep posture and alignment where it should be, another key to injury prevention. Planks, bridges, and crunches are great exercises for the core that also can be done in the gym or at home.
YOGA
Yoga is another great strength and stretching discipline that will improve running. Vinyasa yoga is my favorite because it primarily focuses on opening your hips and breathing through the practice.
REST
Finally, make sure to take time off. Each week you should give yourself at least 1-2 days off to rest your body. Even when you start to feel like you could run forever and the running high is pushing you to wake up everyday with your shoes already laced, take a rest. Your body will thank you.
Good luck and happy trails!!
Comments
Such great advice! I have to try increasing by 10% myself! Yoga is key and def helps with tight hips!
You make it seem so easy to get back out there. I may just lace up my running shoes again ! Thanks for the great tips Mary.
Great advice to include core exercises. I think this is an area often ignored by runners, and which can make them more prone to injury. Thanks for all of the advice.
Great article. But a bit too late to be useful for this weekend marathon.
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