Preventing Injury
A few tips to keep you pain free!
As runners, we love running. When at our best, running can be inspiring, relieve stress, keep us healthy and help us maintain an ideal weight. But all too often, runners become sidelined by injury. It doesn’t matter if we’re young or old, tall or short, fast or slow, running injuries strike us all.
It starts as a twinge in the knee or a tweak in the hip. A few pain relieving pills and an ice pack later, and we are back on the roads trying to hobble through the discomfort. We try a new pair of shoes or a new orthotic, but that doesn’t always do the trick. Maybe it’s our form or our increase in mileage for our upcoming marathon or that speed workout at the track last Thursday.
Studies show that up to 50% of runners face injury each year. Some never run again. Many have injuries that become chronic. But running injuries do not have just one cause. They can come from a multitude of errors. Here are some injury prevention tips.
1. Improve form.
Running with tall posture and swinging arms effciently is key. Overstriding, where the foot lands before the knee, has been linked to injury. Run quietly and softly and at a high cadence of 180 foot falls per minute. Try to land mid-foot, not on your heel.
2. Add strength.
Many runners lack strength in certain areas. By gaining strength, we help our muscles, tendons and ligaments brace for the impact of running. A strong body can also improve running form. From a strong core or strong hips, leg stability increases from the ankle to the knees to the hips. Hill running, weight lifting and plyometrics can all improve strength.
3. Pick the right shoe.
Diffrent runners have different biomechanics, so running shoes are not one style fits all. Go for comfort and seek the advice of a running store expert who can analyze your form and gait. A running orthotic might be needed for those with flat arches or who pronate. Some experts recommend wearing different shoes for different types of workouts, such as minimalist shoes for speed days and cushioned trainers for long runs.
4. Build mileage slowly.
Many runners do too much, too soon, and too fast. Runners should build mileage slowly and steadily over time. Most experts recommend increasing mileage by no more than 5-10 percent each week. A gradual progression will help the body adapt to the rigors of training.
5. Listen to your body.
Many injuries don’t jump out of nowhere. You’ll feel a twinge or a tweak long before an injury gets serious. Stop. Don’t run. Address the problem before it turns into a major problem. Crosstrain, swim or bike or take a day off. When the pain goes away, slowly ease back into your training.
6. Dynamic stretching.
Runners can get tight in predictable areas. Dynamic stretching before a run can help loosen muscles. Use fluid, relaxing movements for about five minutes, such as arm swings, high knees and skipping. It shouldn’t be painful.