How to Avoid Running Related Injuries

Nothing derails you on the road to becoming a better runner faster than an injury. Injuries are obviously very detrimental to achieving or maintaining fitness, as not only do you miss time working out, but if you are down for an extended period, it takes a while to regain that lost fitness. Fortunately, many running injuries are avoidable if you are careful. With that in mind, here are 5 key tips to keeping the injury bug away:

1) Don't overdo it. For many of us, not having enough motivation can be a problem. But being too motivated can be a problem as well! It's easy to push yourself too hard, especially when you're just starting out. You have to work harder, not smarter. Or in other words, train, don't strain. Workouts should be "comfortably hard" - challenging, but not to the point where you are struggling. On a weekly basis, make sure you intersperse harder days with easier days. If you are already logging 20 to 25 miles per week, you may also consider adopting the 10% rule, which means never increasing your mileage by more than 10% from week to week. During weeks of increased mileage, you should also cut back on harder workouts like intervals and fartlek to allow yourself to adapt to the higher workload.

2) Eat properly. As a runner, you have likely heard that carbohydrates are king. However, don't neglect protein. In reality, your body recovers best when you eat an ample amount of both. Studies have shown that glycogen resynthesis-in other words, refueling your muscles with energy-happens most efficiently with a blend of carbohydrates and protein. The exact amount has been the topic of some debate, but the ration is typically between 3 to 1 or 4 to 1 carbs to protein. Don't get too caught up in the numbers, though. As long as you eat sufficient amounts of both-three well rounded, but not overly large, meals, along with snacks-you will recover much better and, as a result, avoid excessive soreness that often leads to injury. Not only that, protein helps keep you full, which will help you control your weight. So, have some eggs with your oatmeal and juice in the morning, and put some tuna or ground beef in with that pasta.

3) Get plenty of sleep. It is difficult in this day and age to make time to rest, but it really is important to get plenty of it if you're running regularly. Studies have shown how, while at sleep, the body naturally releases Human Growth Hormone (HGH), which helps rebuild muscles that have been torn down in the process of working out.

4) Cross train. Cross training can be great for recovery days when you aren't supposed to push yourself that hard anyway. Riding a stationary bike or doing some other low impact aerobic activity can be a good alternative to running if you find that your previous day's workout has left you very sore. Also, lifting weights or doing yoga can help strengthen your core, which improves posture and can help you avoid lower back problems and injuries of that nature.

5) Wear the proper shoes for you. Don't just buy whatever shoes look best. Here in Pittsburgh there is a great shop called Elite Runners and Walkers. It is locally owned and operated, and the employees are all well instructed in the proper fit for running shoes. They even do a stride analysis on a treadmill to determine what shoes would be best for your footstrike. If you don't have a similar shop in your area, there are chains like Fleet Feet that are almost as good.

Despite its simplicity, running is a very strenuous activity that takes quite a toll on various parts of the body. In the course of my 15 year running career, I have only had 2 or 3 injuries that lead to significant downtime, and those were in the first few years when I was still learning. I learned these tips the hard way, but if you follow them, you shouldn't have to.

Sources:
K.M. Zawadski, B.B. Yaspelkis and J. L. Ivy, "Carbohydrate Protein Complex Increases the Rate of Muscle Glycogen Storage After Exercise," found at site http://www.naturesbestbrasil.com.br/download/Endurance%20CHO%20e%20PB.pdf

www.wikipedia.org