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Monday, 3 April 2017

Simply Running Injury Prevention



It's easy to get injured; anyone can do it. Just run too much. Distance running is about training the human body to do the same thing over and over again for a very long time, and there is no way around that fact. However, we are able to control how often, how long and how hard we run. Tracking your weekly mileage is the easiest and simplest way to avoid running-related injuries. 

While there are benefits to being strong and efficient, what matters most is having a sense for how much of this particular stress your body is presently primed for based on approximately your last four weeks of training. We must slowly prepare the body to go farther, longer and faster. Patience is a runner’s best friend.

"I firmly believe that every runner has an injury threshold," says physical therapist and biomechanist Irene Davis, Ph.D., from the University of Delaware's Running Injury Clinic. "Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured." Various studies have identified injury-thresholds at 11, 25, and 40 miles per week. Your threshold is waiting for you to discover it.




Running experts have recognized this problem, and long ago devised an easy-to-use 10-percent rule: Build your weekly training mileage by no more than 10 percent per week. If you run 10 miles the first week, do just 11 miles the second week, 12 miles the third week, and so on.. Gps technology has made recording this variable quite easy.

At the end of the day, listen to your body. Take rest days when you need them, and push harder if you feel strong. Keep buying your lightweight shoes, doing strength training and supplementing, but don’t make running any more complicated than it has to be.



Source:
http://www.runnersworld.com
Canadian Running magazine, Trail Issue 2017


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