Running 101: Injury Free Training

Every runner dreads injury.  Not only can it derail all of your recent training effort, it can be painful, uncomfortable and come with a potentially hefty medical bill.  The best way to keep logging miles without some sort of boo-boo or broken bone sidelining you is to use preventative care.  That can mean lots of things but here are Team ECRP‘s favorite ways to run injury free all year long.

Strength Train.  Strength training and cross training are extremely important elements of a training plan that helps you steer clear of injuries.  It will help you build muscle to support the pounding your body takes from running.  Strength training also makes you a more durable, injury resistant, athlete.  No matter what kind of strength training you choose make sure it’s something you like.  There are tons of options available out there from Crossfit to spin class so you’re guaranteed to find something fun.injury free

Listen.  Pay attention to what your body is telling you on a daily basis and you’ll be able to head off any injury before it happens.  Injury free running isn’t a dream.  It’s a reality if you’re able to pick up on what your body needs.  A day off?  An adjusted workout?  What about that massage you’ve been waiting for?  Stop waiting, rest up and tone it down.  No one know what your body needs better than you if you’re willing to listen to it.

Gear Check.  From chaffing to shin splints worn out, poorly fitted gear or improper gear can lead to disaster.  If you’re tackling trails, don’t wear your track spikes.  Be aware of training environment and dress appropriately.  Check in regularly with your clothing and especially your running shoes.  Crummy old shoes love creating problems from lack of support.  Stay injury free by having the right gear in the right condition.

Eat.  While every runner has different nutritional needs, eating is important.  Eating too much can lead to weight gain and numerous health issues while eating too little means your body can’t recover or build muscle like it wants to.  Poor nutritional habits can result in stress fractures, excess fatigue and bad workouts.  Consult a professional when designing your meal plan to make sure you’re taking in enough calories to stay injury free.

Coach Meredith

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