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RUNNING TIPS
Here's how to keep your body in tip top running condition!
HOW TO PREVENT INJURIES
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
