NOTE: Published in TOTAL FITNESS May issue. Grab a copy TODAY!
Running injuries are fairly common to both beginners and those who have been pounding endless stretches of the road for a long while. Most common running injuries such as plantar fasciitis, Achilles tendinitis, iliotibial band syndrome (ITBS), shinsplints, or runner’s knee are usually caused by trigger factors namely overtraining, improper shoes, or a biomechanical flaw in body structure and motion.
But don’t let these injuries discourage you because the good news is, they can actually be prevented! Here’s how you can keep yourself injury-free on the road:
- Most runners become obsessed with gunning for PR or personal record for each race and to achieve this, they tend to over-train. Too much intensity, too many miles, too soon – these are sure-fire ways of getting yourself injured. Your running coach would tell you that it is very crucial to go easy when adding mileage or intensity to your training. You shouldn’t increase your weekly mileage by more than 10% each week. You can still push your limits, but you’ll have to take a gradual and patient approach. Build up slowly, save yourself pain and frustration, and you’ll be amazed at how beautifully you can reach your goals. Be smart in your training.
- Choose the right pair of running shoes. Treat your feet right by first making sure that you have the right model and make for your feet and running style. Running on the wrong shoe will only aggravate existing problems and pain. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop for gait analysis and let the knowledgeable salespeople evaluate your running style and foot type. When they determine whether you’re an overpronator, underpronator, or neutral runner, they’ll make shoe recommendations for you. To ensure that you are not running on worn out shoes, make sure to replace them every 350-500 miles. If you have a biomechanical problem with your feet, you may also look into getting fitted for heel lifts or orthotics.