Injury Prevention

 Shin splints, runners knee, IT band tendinitis, plantar fasciitis, Achilles pain; what do these injuries have in common? They are some of the most common running related injuries, and you hear about them all the time!
But what can you do to prevent an injury? Here are some tips to help out:

  • Warm up/cool down and stretch

    • Creating your own warm up and cool down sequence including stretching is vital to preparing your body for a hard workout, and helps it to start recovering after.  Stretching after a workout, while the muscles are warm, enhances flexibility and reduces muscle tension.

  • Recovery

    • Getting an appropriate amount of sleep every night, taking epsom salt baths or ice baths, getting a massage, or soaking your feet, are all great ways to enhance your recovery after long runs or hard workouts.

  • Taking off seasons

    • Taking a  break from training for tough races is very important to your bodies ability to recover. This doesn't mean you have to stop running, just take this time to focus on the basics or run with friends on a less strenuous schedule. 

  • Cross training

    • Switching up your routine by adding in swimming or biking can be a great way of giving your legs and feet a break while boosting your endurance in new ways! Strength training can strengthen your muscles and joints and add mobility to keep you loose.

  • Changing shoes

    • Wearing the right shoes for your foot is an easy way to prevent injury. Most local running stores can do an evaluation and let you know what type of running shoe will suit you best. Wearing the right shoe is important, but also changing shoes out when they wear down can be just as important. Generally shoes need to be changed between 300-500 miles.

Stay safe out there! see you on the road.

Kenzie Bruns