Running Season Is Amongst US!! Let's stay Healthy and Prevent Injuries!!
The weather is getting nicer and it’s getting more tempting to put on those running shoes and go for miles and miles.
Most often the common cause of injury for runners is overuse ….Plantar Fasciitis, Iliotibial Band Syndrome, Shin Splints, Hip Bursitis. A lot of these bad boys can be prevented as usually the cause is from operator error in training.
So here are a few simple tips on prevention for this upcoming season!
Mile Progression
One of the biggest pitfalls for runners.
Contrary to the belief more is not always better here. Too much too fast…the body has no time to adapt. Be scheduled in your mile progression and adjust incrementally. Not sure where to start check out online running resources
or for a more personal approach hire a running coach to achieve your goals.
Cross Training
Strength training and plyometrics for runners is another often neglected aspect.
Resistance Training helps build a strong frame so that your muscles can provide support and offer efficiency in gait mechanics.
Plyometrics help to improve springiness of the tissue for a more explosive turnover as well as providing a cardiovascular benefit.
Shoe Wear
Not necessarily the type of sneaker but the changing of shoe wear…say going from a more stable shoe to one that offers less.
Ensure the proper training progression and that the muscles of the feet are going to be ready to take on the new load. So simply said gradually introduce the new sneaker into your workouts.
Work in small distances at lower intensity with the new sneaker while still utilizing the old sneaker for the longer miles. Then as you adapt…experiencing less fatigue or post run workout soreness, incrementally increase the miles in the new sneaker until you are ready to fully transfer over into the new shoe.
Recovery
The most forgotten and most important of them all.
Running although fun (sometimes 😝) stresses the system of the body. In order to return the body back to homeostasis we need a recovery plan built into our workout schedule.
This means rest days!
A rest day can be a complete day off or something light like gentle yoga or meditation.
Other simple aspects of recovery when training often over looked are:
Sleep
Hydration
Nutrition
Ensuring that your Sleep, Hydration and Nutrition are on point is a simple tweak that you can do to improve your performance without even training harder. Work smarter not harder.....right?!
Dr. Christina Juliano is a Doctor Physical Therapy, Certified Running Gait Analyst and Avid Runner. Have questions on running progression or currently dealing with a running injury. Reach out today for a free 15 min phone consultation to see how we can help you get back to running!
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