Have a formal gait analysis performed, and use orthotics if recommended. Poor foot bio-mechanics such as heel strike, excessive pronation, or a very rigid or very flexible foot arch can lead to inefficiency and injuries. Most runners can control these problems by carefully selecting the right shoe type or by seeing an expert that can […]
Wear the correct type of running shoes based on your foot type and running style. Not all running shoes are made alike. The type of shoe you need varies depending upon your foot type and style of running. A sports store that specializes in athletic footwear can you help you figure out what style might […]
Talk with a running expert or coach to analyze your training program. Over-training, running injuries and poor performances are often the result of an ineffective training program. A good running coach can help you develop an appropriate training schedule to meet your running goals and prevent injury.
Cross-train and include rest days in your training schedule. Cross-training helps to maintain your aerobic fitness while avoiding excessive impact forces from too much running. Including rest days in your training schedule allows your body to recover and adapt to a running workout.
Gradually increase your mileage and periodize your training schedule. Good aerobic activity is the foundation of your running performance. The principle of progression and periodization means gradually preparing the body to handle workout stress. You slowly build up the amount of training you do along with bumping up the intensity. Periodization is the structure in […]
Warm up and cool down before and after all runs and races. Before practices and competitions it is important to warm up. The faster the workout or race, the longer the warm up needed. A warm up of 5-10 minutes helps to flush out lactic acid build-up in muscles and prevents delayed muscle soreness.
Stay hydrated and eat a well balanced diet. Avoid heat exhaustion and dehydration by prehydrating two hours prior to practice or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up. Take in 6-8 ounces of fluids every 15-20 minutes of exercise. Within two hours after exercise, re-hydrate with a pint (20-24 ounces) […]
Include strength training in your running program. Strength training improves a runner’s body strength and overall athleticism. This in turn reduces muscular fatigue that leads to poor performance and injuries. Runners will benefit from a program of 2-3 strength training sessions per week. Strength training exercises should focus on all muscle groups including the trunk […]
Improve and maintain your flexibility Daily stretching is essential to improve and maintain flexibility, which in turn will help improve performance and prevent injuries. Stretching should be done after you warm up your muscles – usually about 10 minutes of warm up should be enough. Stretching should never be done in a hurry and should […]
Rest. With most neck strains and sprains, going easy for a few days is all that is needed while the muscles and tendons heal on their own. It is important to be careful to avoid strenuous activities or movements that are causing more pain. Ice and/or heat. Applying ice can work as an anti-inflammatory to […]