Something all runners go through at some point in their running lives is injury. It could be something fairly benign, like shin splits, or more severe, like a stress fracture. I have experienced hip problems in the past and know how frustrating it feels. You know you shouldn't run, but all you can think about it is how you need to and should be running. But, if you deny the injury, you potentially make it worse by continuing to run on it or compensate with poor form that leads to another injury. Here are some ways to prevent injuries from occurring.
1. Don't try to do too much too fast. There is a reason marathon training plans take 16 weeks and slowly increase mileage over time. One often used rule is increasing mileage by no more than 10% per week.
2. Listen to your body. It sounds self-explanatory, but as runners, we get so focused on the distance we are supposed to run, we ignore everything else.
3. Do some form of strength training and include your hip muscles. Many knee problems can be fixed with increased hip strength.
4. Stretch!
5. Cross training is a great way to get exercise in and give joints a break. Things like swimming or cycling are great options for runners.
6. Get good shoes that are right for your foot strike and fit well.
Remember RICE if you do get injured: rest, ice, compression, and elevation for immediate treatment.
Next week: core work.
Happy and injury-free running!
Jennifer
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