I can speak with certainty when I say that there’s nothing a runner fears more than hearing that dirty word, INJURY. If you’ve been there, you know just what I’m saying. But there are steps we can all take that go a long way toward keeping injury at bay. Here are my top five:
1. Make the majority of your runs easy.
Yes, we all need speedwork in our routines in order to get faster, but overdoing speedwork is the fast track to injury. Try to keep it to no more than 15 percent of your total weekly mileage.
2. Follow the 10 percent rule.
Yep, another number to keep in mind. Don’t progress your weekly mileage by more than 10 percent from one week to the next.
3. Listen to your body.
Most of us who have been injured can look back and say that we could feel it coming on. When you have a little niggling pain, pay attention to it. Take a few days off and see how it is. Better a couple of days off up front than weeks later on.
4. Don’t over-race.
Racing is hard on your body. Try to spread the effort out so that you’re not repeatedly pounding your body. Having some space between races will also allow you to build a stronger runner before the next effort.
5. Check your form.
If, after following all the rules regarding injury prevention, you still find yourself hurt repeatedly, it’s time to consider your form. Developing a form that places your feet under your center of gravity and allows you to land softly could be the solution you need.
What tips would you add?
Amanda Loudin is a freelance writer, running coach, and the voice behind the MissZippy blog, a site for runners seeking experienced advice, the latest running news, and a fun exchange of all things running related. You can find her blog at www.misszippy1.com, follow her on twitter at @misszippy1, and like her Facebook page at http://www.facebook.com/misszippy1. She’s misszippy1 on Instagram.
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