Running Injury Prevention Strategies
Running is one of the most common forms of physical activity for many reasons. It can be a social gathering, a challenge for those competitive athletes striving for constant improvement, and a great workout in a short amount of time. Most everyone can participate and at different skill levels with a little motivation and a pair of shoes. Running can be simple or difficult depending on the motivation of the athlete involved. It can also lead to injury quite frequently and especially in those of us who only consider ourselves runners with minimal to no cross training. As you read on we will discuss strategies to continue running with minimal time off and stay on track for any goals we may set.
Start low, go slow.
Many runners starting out push themselves too much too soon. While it is great to set goals and push yourself it is also important to know this can lead to injury. Tracking your distance can be beneficial on a weekly basis. One rule of thumb to consider is to limit weekly increases in mileage to 10% or less. The average person may not have time in the week to run 50 miles so adding 5 miles next week may not be in question. Running 10 miles this week with an increase to 11 the following week would be a reasonable goal. Running 10 miles this week and increasing to 20 may not be the best idea for an average runner. One way to start running could be to set yourself up for a holiday race (thanksgiving turkey trot, 4th of July 5K, etc) and begin preparation weeks in advance. Once this goal is achieved, planning a longer distance up to a year in advance (half marathon, sprint or olympic distance triathlon, etc) could be the next goal to set. Start low and go slow mentality will benefit any runner or athlete starting out to help avoid injury and stay consistent in those workouts.
Running through injury.
If dealing with significant pain, continuing to increase mileage on a weekly basis may not be the greatest idea. As runners, we all understand there will be discomfort during and after runs. It is common to be sore in your legs and feet but significant pain that is not improving over the course of a few days may not be normal. A day or two off may be a good idea but with continued discomfort being evaluated by a knowledgeable chiropractor or physical therapist may be in your best interest. We understand most runners do not wish to take time off and any conservative care provider will do everything they can to keep you moving. Continuing to run through the pain could lead you to compensate for it by altering your gait (running pattern) and develop other problems down the road. Dynamic warm up.
Professional running athletes go through a warm-up before competition. While the rest of us may never run a 4.2 40 yard dash or 5 minute mile, it is essential to warm up muscles properly prior to strenuous activity. A dynamic warm up is great for warming muscles in preparation for activity. This involves warming up while actively moving around (high knees, butt kicks, squat jumps, lunges, etc) rather than static stretching (sit-and-reach, touching toes, etc).
Cross-training.
While running is a great exercise, cross-training may help avoid future injury. Running takes place largely in the sagittal plane or forwards-backwards motion working certain muscles of the body more effectively than others. Implementing lateral or side-side movements can work other muscles that may not see as great of a workout from strictly running. Lifting weights, cycling, and regularly engaging in other sports such as tennis as a hobby can be great lateral and agility-based exercises. Over time, cross-training or training all areas of the body may help reduce injury risk when compared with solely performing one activity such as strictly distance running.
While this list is not all-inclusive this is a great starting point for any beginning runner. Getting a few strategies in place before your next run will help you reach injury-free running in no time!
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