Are you prone to minor or major running injuries that require time off. These 4 simple guidelines can keep you healthy.

 

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4 Ways To Stay Injury-Free
Are you prone to minor or major running injuries that require time off. These 4 simple guidelines can keep you healthy.

  • Be Consistent. Large fluctuations in training give the body problems. Increase mileage no more than 10% per week and even less if you are prone to injury.
  • Progress Gradually. Most injuries come from doing too much, too soon, so add mileage and intensity slowly. And don’t add both at the same time. If you want to try speed work for the first time, than keep your mileage at a comfortable level.
  • Prehab. We all have weak areas, so start some targeted strength training before they become problem areas. These prehabing exercises will help you build strength in common trouble spots.
  • Recover. Don’t be afraid to venture away from your schedule and give yourself an extra easy day or two, especially if you see the red flags. You will not lose fitness from a day off. Listen to your body. It will thank you!

Related: Are You Overtrained?

Risk Factors

According to the American Orthopedic Society for Sports Medicine, runners are most vulnerable to overuse injuries…

  • During the initial four to six months of running
  • Upon returning to running after an injury
  • When mileage goes up
  • When more speed work is performed

So when adding mileage or intensity to your training, do so at a gradual rate.