Injury prevention

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

STRENGTH & CROSS-TRAINING

With 8 weeks left until the Twin Cities Marathon, you are now halfway through your training! Congratulations! You’ve had a few lengthy runs so far, and your weekly mileage is still going up. Many of you may be feeling a little bored running everyday, and others may be fighting minor injuries, like shin splints. A little cross-training and strength-training can help with both of these problems.

Personally, I am fairly injury prone as a runner. In the past, I was always nursing runner’s knee, IT band pain in my hip, shin splints, and right now I’m battling plantar fasciitis. I have learned through the years that a little cross-training and strength-training goes a long way. I no longer run two days in a row, and not only do I have my injuries under wraps, I also rarely lose motivation to finish my training plan.

Strength-training is a great way to prevent injury, while improving your running. Running alone will build your leg muscles, but does little for your upper body. As I mentioned last week, your upper body is quite important in supporting your form. A strong upper body will improve your form, therefore improving your breathing and reduce fatigue. As for your lower body, the stronger your legs, the farther they’ll carry you. Take caution when building a strength-training plan. During marathon training, running should continue to be the focus of your workouts, don’t go too heavy or too hard with the weights. Build two or three strength-training sessions into your week on your cross-training or recovery days.

Speaking of cross-training, this is another great way to prevent injury and reduce boredom with your routine. You can essentially do whatever kind of cross-training you would like. Biking, swimming, kickboxing, stair-step, elliptical machine, yoga, pilates, water-jogging, dancing, whatever your pleasure. Cross-training is generally best for runners, when it is not a high-impact activity. This will give your joints a rest, without compromising your aerobic fitness. Things like the bicycle or water-jogging, will continue to build leg strength without the impact. Other activities such as swimming, yoga, and pilates, can help build upper body strength as well. If you are currently running five or six days a week, feel free to replace a couple easy recovery runs with a cross-training activity.

Next week: Schedule a Dress Rehearsal

Happy running,

Genevieve