Want to avoid running injuries? Follow these 5 tips and you will.
As a runner there is NOTHING, and I mean absolutely NOTHING, that sucks worse the not being able to run. If you want to get the most out of running and get better you need to learn how to avoid running injuries.
Sometimes you run the same speed over the same course and you are fine one day yet hurt the next. What gives?
This short blog post will help you to avoid the pitfalls of injuries. I am going to give you 5 easy to implement tips to avoid running injuries.
TIP #1: Keep you body stocked up with fuel.
This is more important than people think. I also want to give you a little different perspective on this. You may not have a problem short term. In others words your afternoon run will probably be fine if you skip or skimp at lunch. I’m talking bigger picture. It you eat crappy on Saturday and Sunday then you may get hurt on Tuesday. Same goes for water intake. Low water intake on Monday will probably give you issues a day or two later.
There are 3 ways that you need to keep your body stocked up.
1. Micro-nutrition. These are your vitamins, minerals and enzymes. These will come from your high quality foods like fruits and vegetables. It’s smart to add supplements to fill in the gaps. Your micro-nutrition plays a HUGE role in injury prevention. When you are stocked up with the nutrients that you need then you will be less likely to get hurt. We recommend AdvoCare supplements. You can learn more here: http://www.therickcopley.com/advocare/
2. Macro-nutrition. These are your calories. This is more about quantity of food. Why separate there two? That’s a great question. While you can’t have one without the other you can be short on one and thus you can put your focus there and fill in the gaps with the way you eat or with supplementation. Macro-nutrition is more about the proportion of carbohydrates, fats and proteins. To get your body the nutrition that it needs we separate the two elements (micro and macro) out so we can make sure that we have each so they can work together. In a nutshell you should eat 1800-3000 calories per day evenly spaced throughout the day. This will get you macro-nutrition that you need. If you want to learn more about how to do this then check out out 30 Day Clean Eating Challenge coaching program: http://www.30daycleaneatingchallenge.com
NOTE: I recently did a 50 minute web class titled “How to Eat”. CLICK HERE to view it on YouTube. It will literally TECH YOU how to eat. It’s super powerful.
3. Water. You must drink enough water. How much? I use the pee test. If you pee one or more times per hour then you are drinking too much. If you go 2 hours or more without peeing then drink more water. For runners you need electrolytes as well. We recommend AdvoCare Rehydrate. If your fluid levels are low then you will get hurt. That is a guarantee.
TIP #2: Sleep.
I cannot stress the importance of sleep enough. Just like the eating sometimes it takes a few days to feel the effect but you will. The 8 hours that you sleep each night will absolutely recover your muscles and help you heal. If you fail to sleep enough your body will rebel and that pulled hammy will be the results.
TIP #3: Strengthen your core.
All motion starts from your core. Some may call it your “mid-line” but whatever you want to call it make sure that you have strong muscles that originate and or insert in your hip area. How do you strengthen your core? Here are 5 simple exercises that will help.
1. Plank variations. High plank, low plank, high plank knees to elbow, side plank….etc. Planks for the core to engage thus making it stronger.
2. Overhead resistance. Same concept as the planks. When you have weight over your head you must engage the core to keep your body from falling over.
3. Burpees. This exercises will work all the muscle groups and force your core to engage dynamically. It will also help you to get stronger metabolically. Win. Win.
4. Standing row. Most people do push-ups or bench press but now as many do standing row. This is a VITAL exercise for runners as it strengthens the posterior chair and engages the core. These are 2 glaring weaknesses for most runners!
5. Weighted lunge walk. Like the overhead press then will force your core to engage and get stronger. Plus it will give your glutes an awesome burn. TRUST ME.
TIP #4: Build up to running fast.
I would make a habit of 2-3 times per week running “fast” at least a little. A couple of ways to do that.
1. Intervals. I like doing 1 minute on rest 1 minute. That is a great way to build speak. How fast? Just do what you feel is right. How many? Same answer. Start with 4 or 5 and work your way up.
2. Accelerations. Start slow then build up to “full speed” for 10-12 meters then decelerate. Each rep should be 50-100 meters. If you body is used to going different speeds then you will be less likely to get hurt.
TIP #5: Minimize “junk” miles.
I have said for years that most people run way too much for what they are trying to accomplish. Long runs have an upside but also a down side. Same with those added mileage runs during the week. I feel that running too many long, slow miles will do more harm then good to the body long term. Mileage is different for everybody but if you struggle with injure consider cutting back the volume and adding more quality.
There you have it. 5 simple tips to help you avoid running injuries. What do you think? We value and appreciate comments!
Hope this helps. Are you looking to create a better mindset? If so I have a special FREE gift for you. It’s a quick audio training that I did on “The Fitness Mindset”. It’s super powerful and it’s your for to download and listen to as much as you wish!