Friday, October 28, 2016

6 Training Tips for Avoiding Running Injuries

Injuries are the bane of every runners existence and sometimes are a fact of the runner's life, but here are a few training tips that might help you avoid injuries before they start.

1. Slow and steady wins the race. Give yourself lots of time to train for your event. You may need an extra week of recovery.  Do not increase any element of your training too quickly. 10% per week is a good amount of distance to increase per week. I always stick to 1 km to keep it safe.

2. Do more runs, not less. You are better off to do 4 runs of 20 min runs in a week instead of  a 40 minute run twice.

3. Only change one element per week. Do not add hills AND intervals in the same week.

4. If you feel an injury coming on, take a step back (see my previous blog on managing your own running injury)

5. Stretch and strengthen. There is plenty of information out there to keep you strong and healthy for your running season (see my favourite running website strength running) . A good base before your running season of glut, hamstring, hip flexor and core strength will go a long way and maintaining that strength throughout  the season will really help keep you injury free (and running better!). Anyone who runs needs to incorporate some stretching into your program too - especially if you sit at a desk all day (one of my previous blogs details the "dangers" of sitting at a desk all day). I have some insomnia issues so do my stretching before bed every night. I find it doubles as both injury prevention and relaxation technique!

6. Keep a healthy weight. Of all the factors associated with running injuries overtraining and a higher body mass seem to have the highest correlation. On the flip side, a low BMI has also been associated with an increase in stress fractures and spinal injuries in women. Stress the HEALTHY in healthy weight!!

If you find you are injured and would like more information on our services visit our website.

As always, thanks for reading, Rebecca

Photos courtesy of Google Images

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