RUNNING TIPS

Here's how to keep your body in tip top running condition!

 

HOW TO PREVENT INJURIES

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Know Your Limits

Stick to the 10-percents rule; build your weekly training mileage by no more than 10 percent per week.

Listen to your body

Your body will produce signals such as aches, soreness and persistent pain to tell you that something's wrong. Head it.

Strength Training

Strengthening your hip muscles will increase your leg stability down to your ankles. That's great for preventing injuries.

Cross Train

Use cross training to supplement your running, improve balance, and build muscles in other areas of your body.

Shoe That Fits 

Studies show that shoes perform best when they fit best.

Ask: “Why is this the best shoe for me?” If your sales person can’t provide a sound answer, find another store.

Shorten your stride

Over-striding is a common mistake that can lead to decreased efficiency and increased injury risk. If you shorten your stride, you’ll land softer with each footfall, incurring lower impact forces.

TOP 5 RUNNING INJURIES

CROSS TRAINING

RUNNING INJURIES EDITION

Runner's Knee
Recommended: Swimming 
Let pain be a guide: Stationary Bike, Elliptical
Not recommended: Rowing machine
Iliotibial-Band Syndrome
Recommended: Swimming 
Let pain be a guide: Stationary Bike, Elliptical, Rowing Machine

 
Calf Strain, Achilles pain
Recommended: Swimming, Stationary Bike, Elliptical, Rowing Machine
 
 
Plantar Fasciitis
Recommended: Swimming, Stationary Bike, Elliptical, Rowing Machine
 
 
Shin Splints
Recommended: Swimming 
Let pain be a guide: Stationary Bike, Elliptical
Not recommended: Rowing machine

 

 
Stress Fracture
Recommended: Swimming 
Let pain be a guide: Stationary Bike, Elliptical
Not recommended: Rowing machine
 
 

Credit: Runnersworld.com