8 rules to avoid running injuries
Follow this 8 simple rules and get rid of all injuries that can keep you away from running program for many weeks.
1. Improve your flexibility by adding stretching in your daily routine. Stretching should be done always after warm up and each stretch should be held in place for 15-30 seconds without bouncing.
You can improve your flexibility also by adding in your workout specific dynamic exercises like high knee drills, rope skipping, bounding, arm circles, and cross body arm swings.
2. Doing 2-3 strength training per week will reduce muscular fatigue that can lead to poor performance and injuries. You should focus on all muscle groups including upper body and trunk. Some of the best exercises to increase strength are weight lifting, plyometric exercises and hill running.
3. Warm up and cool down before and after all workout. A proper warm-up and cool-down should take about 5-10 minutes each, depending on the type of workout, this will help also to flush the lactic acid from your muscle and will prevent delayed muscle fatigue.
4. Increase gradually the mileage you are running or the weight you are lifting. The progression should never be a steady increase in volume and intensity, but instead should be a staircase progression with periods of reduced volume and intensity at certain times during a training period, season, or year.
Increases in training volume, duration and intensity should be a gradual increase of 5-10% per week.
5. Cross-training will help you improve all fitness components while avoiding excessive impact forces from too much running. It is mandatory also to include rest days in your training schedule to allow your body to recover and adapt.
6. Do your best to have a balanced lifestyle a healthy diet and a proper hydration before, during and after exercises.
7. Talk with a running expert or coach to analyze your training program and to evaluate your running form.
A person trained in running biomechanics can help detect flaws in your running form and show you how to correct them. A good running coach can help you also to develop an appropriate training schedule to meet your running goals and prevent injury.