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Friday, May 5, 2017

How To Avoid Running Injuries For Good: Guest Author C. Haley

How To Avoid Running Injuries For Good
by C. Haley

There are so many different running related injuries which runners all dread. The thing is that with proper training and care, many of these injuries can be avoided all together. The most injuries occur due to overuse, overtraining and inappropriate training. By pacing yourself carefully and mindfully, you will reduce the risk of putting too much stress on your body, and will reduce the risks of running injuries.

The mileage increase should be maximum 10% per week if you are training for a half marathon or marathon. This is the safe level of increase for your body. Also, you should rotate between hard and easy running days and weeks in order to keep your body safe and allow it to gradually improve its fitness level, strength and stamina. Keep a running diary and log your running in order to make sure you can identify any problems with overtraining you may be experiencing or risking. Also, get sufficient rest and non-running days in your weekly running schedule. Usually, 1 to 3 days of non-running is sufficient for proper body recovery.
Also, make sure you are wearing proper running shoes for your foot and gait type, and replace them as soon as they starting wearing down and losing their shock absorption and stability features. Make sure that your shoes address your foot problem, and if you suffer from plantar fasciitis, high arches, or flat feet check for specific recommendations.
Don’t wear crossfit shoes for running and vice versa. Browse for the top picks of the year and get a second pair. For runners who run 20 miles a month, the running shoes need to be replaced with new ones every 4 to 8 months.
To avoid injuries, you should eat a balanced and healthy diet with enough vitamins, calcium and magnesium to decrease the risk of injuries too.
Stretching before and after running are steps which you should never skip if you want to stay away from running related injuries. If any injury occurs, make sure to visit a good podiatrist if you get injured and injury treatment of the feet, ankles, or legs.

Here are some tips to stay injury free:
·        Make sure you listen to your body. If you feel a problematic pain or the need to rest - then take the necessary precautions in a timely manner in order to reduce the risk of deepening of the problem, overtraining and injury.
·        Do not push yourself too hard. Don’t overdo it with your training, don’t rush yourself into big mileage increases in little time, and make sure you get sufficient rest.
·        If something is working for you - do not try to change it. If your running shoes are comfortable and offer sufficient shock absorption - do not change them. If your training program is working for you - do not switch to another one for a faster effect. At least, do not do it rapidly without preparing your body for it.
·        Make sure you increase your mileage slowly. Follow the 10% rule for the weekly increase, but make sure you take a recovery week in every 3 weeks of increase.
·        Wear the proper running shoes, and make sure you replace them as soon as wear and tear occurs.
·        Maintain a healthy diet. Try eating more healthy fats, calcium, fresh vegetables and healthy protein dishes. Eat sufficient amounts of food when training, because you will need the fuel to improve your running and stay healthy at the same time.
·        Do some strength training. Engage in some strength training 2 or 3 times a week to improve your muscle growth and strength, for a leaner body, for better core strengthening and for better overall performance. Of course, be careful to not overtrain yourself, and set your strength training for non-running days.
·        Gently warm up before running and gently stretch after the run. Make sure you stretch after you warm up for better flexibility. Start running at a slow pace with smaller steps for about 10 minutes, in order to properly prepare your body for the run.
·        Consume protein or carb mixes following long runs and workouts.
·        Make sure that running and exercising is a happy experience for you. This will help you enjoy your training, improve your performance and help you stay motivated and safe from injury.

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Thank you very much for leaving a comment. Due to my time restraints, some comments may not be answered.I will answer questions that I feel will help the community as a whole.. I can only answer medical questions in a general form. No specific answers can be given. Please consult a podiatrist, therapist, orthopedist, or sports medicine physician in your area for specific questions.