I have a great guest post from Techwood Consulting to share with you today. I’m convinced that you will find this article very informative and helpful. I picked up some good tips.
Top 5 Ways To Avoid Runner Injuries In Race Season
If you’re a runner, you probably know a thing or two about running-related injuries, and chances are they’ve hindered you a few too many times from training for that big race. Shin splints, runner’s knee, iliotibial band syndrome – all of these ailments are common, but can be avoided.
Preventing injuries is an easy thing to do if you do a little studying beforehand. Below are some rules to follow to help prevent those nasty shin splints and sore ankles.
1) Don’t underestimate the power of a good shoe.
A shoe that fits your feet and needs can turn an uncomfortable run into a satisfying one. Ill-fitting sneakers will cause a slew of injuries, from blisters to sore ankles, and making sure you have the perfect pair of running shoes is one of the easiest steps to preventing pain.
Most sports stores have employees who can help you find the perfect shoe based on your running habits, and you can find plenty of information online that’ll help you find the perfect running shoe.
2) Listen to your body.
This rule is simple enough, but people often ignore it. It may be tempting to push yourself toward a certain goal, but if a part of your body begins to hurt during your run, Do. Not. Continue.
When something begins to hurt, go home, ice it, stretch it, and let it rest for a day or two before continuing or else that shin splint is going to have a harder time repairing itself in the long run.
3) Invest in a Chiropractor
Preventative care in the form of weekly chiropractor visits can make all the difference while training for a big race Knowledge is power when it comes to running injuries. For avid runners, chiropractic care can be used for injury prevention because it emphasizes proper alignment of the spine and pelvis. Chiropractic care is designed to improve joint mobilization, making sure that all joints in the body are functioning properly. As a runner we’re used to visiting a professional only when something goes wrong. Chiropractors used many innovative techniques, such as the Active Release Technique, that keep your body in healthy alignment so that you can perform at your best and be free to nagging pains and ailments
4) Discover the power of stretching.
This may seem like a “well, duh” sort of rule, but you’d be surprised how many people let stretching fall by the wayside. Sometimes when returning from a run, your first thought is to grab some water and cool down. Then the next thing you know, you’re sitting on the couch and the idea of stretching has completely escaped you.
However, avoid stretching before a run – try a warm up walk/jog instead – and save the leg reaches for post-run. The stretches you need to do to help prevent injury are quick and easy, so there’s no excuse not to do them as soon as you get home from your run.
5) Alternate your workouts.
Try running every other day or every two days, and on the days that you don’t run, do some weightlifting. Building up your muscles can improve your posture, which in turn will prevent injuries. Also try adding activities like swimming and biking to change things up.
Don’t let something as simple as refusing to give your body some rest or the proper stretching it needs keep you from training for race season. After all, how are you going to win first place if you’re stuck at home icing that Achilles tendon? Stay smart, and take care of your body.
Honestly, these tips are crucial. I’ve definitely made mistakes and have learned over the years about the importance of a good shoe, not over training, stretching, listening to my body always and seeking help from a healthcare professional when needed. Let me tell you, it only took me like four plus years to figure this all out. Hopefully after reading this, you’ll make the necessary changes to steer clear of the pain.
Have you been injured before due to over training, the wrong shoe, etc?
What is your favorite shoe?
How often do you stretch?
Have a wonderful Tuesday!