Running 101: Injury Prevention

So, here we are…the final installment in the Running 101 series.  You can find the previous posts below:

This post will focus on injury prevention. Below are the basic rules.

• Don’t do too much too soon. This is a good reason to choose and follow a training plan to reach your goals. New runners commonly try to do too much too soon and find themselves injured. 
  • Focus on distance OR speed. Choose one goal to focus on. 
  • Follow the 10% rule. When increasing your distance, don’t increase your mileage by more than 10% per week.
• Stretch. You’ve heard it a million times and there are a million different opinions on when and how to stretch. Stretch before, stretch after, don’t stretch, stretch in manner similar to your workout…whatever. Try it all and go with what works for you. Maybe even try out some beginner yoga classes to learn some basic moves and stay flexible.
• Listen to your body. If something feels wrong…STOP. Follow the R.I.C.E. guidelines and give yourself some rest. If it isn’t better within a few days or a week, see a doctor.
• Keep hydrated. Even in cooler weather, it’s important to stay hydrated. It will help both with performance and recovery.
• Cross training. On your non-running days you should stay active with other forms of exercise like cycling, swimming, walking, etc. Weight training is important, too. Building your leg muscles can help improve speed.
• Proper footwear. We’ve covered this pretty in depth in the Apparel and Shoes post, but just to re-emphasize, it’s important to invest in quality shoes. Also, depending on the mileage you put in, they should be replaced every 4-6 months.

If you follow the guidelines above you should be able to avoid any major injuries and be able to have a long, healthy running career ahead of you  

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