How to Arrive at Race Day Injury-Free
Dear Avid Runner,
I hope this article finds you in the best of health and spirits, eagerly pounding the pavement with your passion for running. With great love for running comes the responsibility to protect our bodies and minimize the risk of injuries. That's why I wanted to share some helpful injury prevention tips that coincide with an in-person seminar I'm hosting on Wednesday, July 26th at 6:30pm that is sponsored by Goodmiles Running Company.
Whether you are a seasoned athlete or a beginner, injury prevention is an invaluable aspect of our training routines that should never be overlooked or underestimated. Here are some key tips...
Warm-Up and Cool-Down: Never skip the warm-up before a run. Engage in dynamic stretches and gradually increase your pace. Similarly, a proper cool-down routine helps your muscles recover and reduce post-run soreness. These aspects of your run are even more significant and necessary before speedwork and races to prepare the body for intense bouts of training.
Listen to Your Body: Pay attention to any signs of discomfort or pain. If something feels off, don't ignore it. Rest or seek professional advice to prevent a minor issue from escalating into a severe injury. Interestingly enough, it's actually safe and necessary to continue training to a certain degree when suffering from a tendon-related injury. However, if your pain is located directly on a bone, STOP!
Cross-Training: Incorporate cross-training activities like cycling, swimming, or yoga to strengthen supporting muscles and give your running muscles a break. These activities are lower impact but help build a strong cardiovascular system which will directly carryover to your running.
Proper Footwear: Invest in high-quality running shoes that suit your running style and foot type. Worn-out shoes can lead to imbalances and increase the risk of injury.
Gradual Progression: Avoid sudden increases in mileage or intensity. Gradually build up your training to give your body time to adapt and avoid overuse injuries. I highly recommend having a drop/recovery week between 2- to 3-weeks of building mileage.
Recovery and Rest: Adequate rest is crucial for recovery and injury prevention. The truth is, you are only as good as your body is able to recover. Include rest days in your training schedule to give your body time to repair and rejuvenate. This doesn't only include taking days off, but getting 7-9 hours of sleep, consuming a well-balanced nutritional plan, hydrating, and meditation.
Remember, injury prevention is not an option but an essential part of our running journey. Let's prioritize our long-term health and the joy of running by taking proactive steps to protect ourselves from injuries.
As I mentioned, on Wednesday, July 26th at 6:30pm, I'll be teaming up with Goodmiles Running Company to host the 1st of 3 seminars in the 'Make it a Goodmile Running Series.' Up first, and the top priority for every runner, is injury prevention. In addition to amazing educational content that will transform your running, we'll also be raffling off a free running injury risk assessment, gift card to the running store, and running swag. Don't miss out!
Please reach out directly with any questions regarding injury prevention. And if you’re local to the Milwaukee/Shorewood area, we hope to see you at the upcoming seminar. Thanks for reading!