Lace Up And Go!
Steps To The Starting Line
Why Runners Get Injured
Runners get injured often, a recent study featured on RunnersConnect.com “has shown that as many as 79% of runners get injured at least once during the year” -"Why Runners Get Hurt". New runners are especially vulnerable to getting injured because they increase their weekly mileage too quickly or complete some other training misstep. Coach Jeff, a contributor to RunnersConnect.com, identified the two primary reasons runners get hurt. Reason One is a structural imbalance (a weakness in a muscle group or biomechanical issue). Reason Two is identified as “progressing training volume and running speeds at a pace that their body is not ready to handle” -"Why Runners Get Hurt". Running injuries can affect any bone, ligament, muscle or other part of the body as the sport is very demanding. Running puts a lot of stress on the athlete’s body so one would think injuries are inevitable but with the right prevention techniques they can be avoided and if necessary they can be treated.
How to Treat Shin Splints:
Click the button to learn more!
​
Cross-Training For Injuries
A true runner views an injury as a nuisance and an obstacle that stands in the way of their goal. To avoid losing stamina or endurance, many runners utilize cross-training to maintain current physical fitness levels. Shally MacDonald, a physical therapist part of the Aerobics and Fitness Association of America in a Daytona State College database article, identifies cross training as a “multi-activity training which has been reported to this decrease the chance of overuse injuries” -"Active Recovery: Making an Injury More Tolerable". Cross-training is often a mixture of cardiovascular/strength training. If the upper body is injured, the lower body should be strengthened through cross training. Cross training doesn't require equipment so if you were to strengthen your lower body you could go water jog, cycle or do calisthenics. Cross training helps you bounce back quicker from an injury but keep in mind that you may not be at full strength the moment you start running again. Always, “listen to your body and apply good habits to your workout routine which can help you stay injury-free and lead to a speedy recovery when injured”-"Active Recovery: Making an Injury More Tolerable".
Preventing Common Running Injuries
Getting injured is easy to do when you are new to running but preventing injuries is just as easy to achieve. Lee Mancini, a doctor affiliated with RelayHealth, states in a Daytona State College database article that, “Proper footwear is the key to preventing foot and ankle injuries” -“Running Injury.” The Gear & Shoes tab details how to know if you are wearing the correct shoes. Mancini also indicated that “running on proper terrain helps you avoid ankle strains” -“Running Injury”. In addition to foot and ankle injuries, stress fractures are a common ailment of new and veteran users. To avoid stress fractures, run on softer surfaces to reduce impact. Michelle Hamilton, a contributing editor of Runners World, voices that “some studies connect impact forces of this touchdown phase to stress fractures and other injuries. And while mid-foot and forefoot strikes minimize forces, experts agree that the greater hazard is overstriding-when the foot lands well ahead of the knee” -"How to Prevent Common Running Injuries". Stress fractures can be caused by impact or increasing weekly mileage too quickly. Most injuries can be prevented with proper stretching, adequate time off, and listening to your body.
​
Runners often ask, "When something hurts, will ice or heat make it feel better?" Click the button to read an article that explains whether to use ice or heat on an injury.