Beginner Training Tips: Staying Injury Free
There is nothing worse than having your training on track only to encounter an injury that slows you down. Hopefully it is only a minor nuisance such as a blister that will quickly heal, but if a more serious condition arises it may require you to take a break which could greatly influence your ability to compete in that upcoming charity fitness event.
According to the American Orthopaedic Society for Sports Medicine (AOSSM) there are four key points along the training timeline when runners are most susceptible to injury:
- First 4 to 6 months
- Returning after an injury
- When increasing distance
- When increasing speed
The good news is that many injuries can be contributed to runner error. This means you have the control to prevent unwanted injury during your training. Here are a few keys to injury prevention.
Avoid too much too soon
Focus on increasing your mileage no more than 10 percent each week. Stretch all your major muscle groups thoroughly after your run (hold each stretch at least 15 seconds and repeat two to five times) and consider incorporating workouts which focus on flexibility such as yoga. Give your body adequate time to rest when you take on vigorous workouts such as an increase in distance, speed or a change in terrain such as the addition of hills.
Invest in good shoes
If you want to be a healthy runner you have to wear the right shoes that will protect you from injury. Consult a qualified individual to assess your needs and determine if you need a neutral shoe or one for stability. It’s ideal to rotate in a new pair about every 500 miles. You don’t have to spend a bundle. Keep your eye out for sales and when you find a good deal make the purchase and hold the shoes back if it’s not time for a new pair at the moment. Look for last season’s styles which may be less expensive.
Remember we are all made differently
Every body is a little different and you might have specific alignment and injury issues which the AOSSM refers to as “anatomic abnormalities”. This can include things such as hip pain, lower back pain, knee cap pain and ankle laxity. You may need to take special care to avoid injury in these areas by icing your knee regularly, taking over-the-counter anti-inflammatory medications, strength training or focusing on flexibility.
Choose your surface wisely
Concrete and rough surfaces can lead to injury. Choose trails or tracks designed for running whenever possible.
What is your best tip for staying injury free?
Source:
American Orthopaedic Society for Sports Medicine (AOSSM) Sports Tips: Running and Jogging Injuries
Photo by quinn.anya
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