Many of us are eager to get outside and run in the warm spring weather. Running injuries are quite common so it is important to prepare well.
1. Get warm.
Do not just put on your sneakers and run. Charity suggests that you take a few minutes to warm your muscles. You should tailor each warmup to the demands of each workout. For example, a warmup prior to a speed workout might include skips and hops to prepare your body for acceleration and power demands. A lighter warmup would be appropriate for a jog.
2. Start small.
Charity suggests that if you're new to running, you might start with a walk/run interval program. You can find many online resources and training guides to help you create a plan. Although these guides are helpful, it is important to be flexible. Running groups are a great resource because they provide accountability and a sense of community. Charity states that runners in these groups often have different levels of experience, which can provide insights and motivation. Running can be more enjoyable when there is a group to support you and help you stick to your training plan.
3. Gradually increase mileage
Charity states that runners often increase their mileage too fast. The "10% rule" is a way to reduce big jumps in mileage. This rule tells runners not to increase their weekly mileage more than 10% from the week before. Injury is usually caused by a heavy training load, mental stress, illness, or other factors. Charity states that the body cannot handle the load if it exceeds its capacity." Running can increase their training load slowly by following the 10 percent rule.
4. Get enough sleep
Charity believes that sleep is the most important thing we can do for our performance. Charity recommends sleeping seven to nine hours per night.
5. Food is fuel.
A nutritious diet will fuel your body to run. Charity suggests that you should have lots of colorful vegetables on your plate. A nutrient-rich diet should contain both protein and carbohydrates. Protein is the building block of muscles and carbohydrates are a fuel source. She suggests that you adjust your diet to accommodate more challenging workouts. You need to ensure you have enough calories to fuel you. Charity warns that you don't want an energy deficit.
6. Hydrate, hydrate, hydrate.
For optimal performance, hydration is essential. Drink water before, during, and after your run, depending on how long it is. Charity suggests that you practice the hydration strategy you will use during race day.
7. Attention to your running form
Oversiding is a common error in running form. This is when your foot touches the ground too far ahead. Charity states that over-riding can cause injury to the joints and muscles. Charity suggests taking smaller steps and shorter runs to improve your running form.
8. Cross-train.
Cross-training is essential to your success in running. Charity suggests that you can add strength training to your run routine even if you're not running. Cross-training is recommended for all body parts, but the core and lower bodies are the most important to Improve Your Running Performance. Cross-training should be done at least twice a week.
9. Pay attention to your body.
You can assess your training program, and overall health (physical, emotional, and sleep) if you are suffering from nagging pain. Charity suggests that you look for any training load spikes that may have contributed to your injury. Charity suggests that you take time to rest and then gradually return to your training.
10. There is no one size that fits all.
There are no guidelines that will reduce the chance of running-related injuries. Complexity is part of the human body. One person's training may not work for another. You should adapt your training to your feelings and how your body reacts to the changes.
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