Running Injury Prevention Strategies
Spring has arrived in Thornhill, Vaughan and Richmond Hill, and warmer weather is finally here! And that means running outdoors is back! Whether you are training for a marathon or starting a running routine on a consistent basis this season, here are a few tips that will decrease your risk of getting injured and prevent you from enjoying what you do.
1. Take more walk breaks
The continued use of certain muscles during running increases fatigue in those muscles faster and if you continue to run while those muscles are fatigued, you will increase your risk of getting an injury. If you are already experiencing aches and pains, it is best to walk more often than running. If not but you have not ran in an extended period of time, then it is recommended that you begin a safe running routine by taking a 1 minute walking break after a few minutes (e.g. 5min) of running and gradually increase your running time with each week.
2. Run fewer days per week
Those who run 3 days a week have the lowest rate of injury. It is important to allow your muscles repair and rejuvenate after being continuously used during a running day.
3. Slow your pace in the beginning
Running at a gentler speed will pay off later. As you become fitter and develop more endurance, your body will be more efficient at converting oxygen into energy. Then you will be able to go faster without reaching fatigue earlier.
**If you are experiencing any aches or pain during running, it is recommended that you see a health care provider (e.g. Physiotherapist, Chiropractor, etc.) for an assessment and treatment plan in order to prevent a prolonged recovery!