The Golden Rules of Injury Prevention
Prevention is better than a cure. Follow these time-tested principles to get to the starting line feeling healthy and strong.
Know your limits
Be the tortoise, not the Hare. Increase your weekly and monthly running totals gradually. Be sure to alternate between hard and easy days, and never do any hard workouts - like speedwork or long runs - back to back.
Shorten your stride
If you've had frequent running injuries, you might want to experiment running with your normal stride, just slightly shorter - about 10 percent. Overstriding has been linked injuries. This will help reduce the length of your stride so you have more frequent turnover. The number of foostrikes trumps having a longer stride because it reduces your impact load. Start with a short disance, like half a kilometre, when making this change.
Use strength training to balance your body
You don't need to build bulging muscles. But it is important to develop core, hip, and lower-leg strength so you can run as fluidly and as symmetrically as possible. This can help prevent many commong running injuries.
Cross-train for recovery
Use cross-training activities to supplement your running, improve your muscle balance, ans stay healthy. Swimming, cycling, elliptical training and rowing will burn calories and improve your aerobic fitness while giving your body a breack from the pounding of running.