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 produce signals - aches, soreness, persistent pain - to tell you that something's wrong. Head it.

Strength Training

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

Cross Train

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

Shoe That Fit 

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

Overstriding 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

usually okay: Swimming 

Let pain be a guide: Stationary Bike, Elliptical

not okay: Rowing machine

Iliotibial-Band Syndrome

usually okay: Swimming 

Let pain be a guide: Stationary Bike, Elliptical, Rowing Machine

 

Calf Strain, Achilles pain

usually okay: Swimming,Stationary Bike, Elliptical, Rowing Machine

 

 

Plantar Fasciitis

usually okay: Swimming,Stationary Bike, Elliptical, Rowing Machine

 

 

Shin Splints

usually okay: Swimming 

Let pain be a guide: Stationary Bike, Elliptical

not okay: Rowing machine

 

 

Credit: Runnersworld.com

Stress Fracture

usually okay: Swimming 

Let pain be a guide: Stationary Bike, Elliptical

not okay: Rowing machine