PROBLEM:
Too much, too soon, too fast – Running (especially over long distances) requires gradual build up. If you increase your mileage and/or your speed without allowing your muscles to recover and adapt, you are putting yourself at an increased risk for injury.
SOLUTION:
Follow the 10 percent rule: Do not increase running mileage by more than 10 percent each week.
PROBLEM:
Muscle imbalances – Many times, even experienced and well-trained runners will have muscle imbalances. Muscle imbalances can occur between the same muscle groups but on opposite legs (right hamstring vs. left hamstring) or between opposing muscle groups (quadriceps vs. hamstring). Muscle imbalances cause one muscle group to proportionally work much harder than another putting you at increase risk of an overuse injury.
SOLUTION:
Strength training 2-3 times per week and stretching every day before and after your run. Strength training will help identify and correct muscle imbalances. Stretching may identify and correct imbalances in flexibility.
PROBLEM:
Running surfaces – Running on slanted, uneven or hard terrain.
SOLUTION:
Train only on even, softer surfaces.
PROBLEM:
Shoes – Running in shoes with over 400-500 miles or running in shoes that are not running specific can both increase your chances for developing an overuse injury.
SOLUTION:
Keep a log for the mileage you put on your running shoes. Even if they look new, they may be worn down where it counts, in the support of the shoe. Replace your shoes when they have 400-500 miles on them. If you do not have running specific shoes, it is imperative that you purchase running shoes. Visit a running specialty store such as The Front Runner where trained associates can custom fit a shoe for your foot. Remember, only run in your running shoes, nothing else!
PROBLEM:
Not allowing adequate rest between long or hard runs – Following a long or hard run, your body needs time to recover and repair itself. It’s during this recovery phase that muscle adaptation actually occurs.
SOLUTION:
If you don’t allow your body time to recuperate, you are increasing your chances of injury. Therefore, you can alternate hard or long runs with easy or short runs. A day off is always an option to consider too!
PROBLEM:
Running through the pain.
SOLUTION:
Pain is a symptom that should not be ignored. If you are experiencing pain during or following your run, take a day off. Put ice on the painful area for about 15 minutes. If the pain begins impacting your activities of daily living and/or if the pain does not subside, consult your physician.
Created by WellCorp, a Nationwide Better Health company, 2007
