It’s kind of hilarious, and at the same time, disappointing to see that people gets more focused on trying their best to win the race when there is actually something even more important than that. When preparing to win the race, you must also include some important points that shouldn’t be taken for granted such that of preventing injuries. Every runner is prone to experiencing the various kinds of injuries, even the best of the runners. So as early as now, you should know what causes these injuries and be able to identify methods on how to avoid these from happening.
What causes injuries?
Well, if you were to ask experts with this question, I will definitely bet my soul that most of them will give the same answer – training errors. This is the most common cause of injury which deprives aspiring runners from reaching their dreams. These runners are those who rush to be the best that they can be so they tend to pressure themselves and do shortcuts.
Basically, these runners can be classified into two. We can name the first group ‘more is better’. These are the runners who increase their mileage too hurriedly thus injuring or straining themselves. The other group is composed of runners who are very inconsistent in their trainings, and when they realize they are too left behind, they cram on ways in order to catch up. Here are the most common mistakes these runners commit:
• Inconsistency
When you are really devoted to succeeding in every race of your life, you must be consistent with your trainings. Missing even one session of your training would affect a lot in your performance. Frequent absences from your trainings would mean a break from your usual routine, and jumping back right away to trainings would mean letting your body get used to process all over again. This will then pose a threat on chances for injuries.
• Increasing Mileage Too Sudden
If there should be rules you need to follow when training yourself for a long run that would be to never increase your weekly mileage or the distance you must run by more than 10%.
• Insisting on Obsessive Workouts
Preparing for long runs would entail one to be working very hard and putting all his/her heart out to what must be done. Yes, that’s right but you should not forget that your body also gets tired no matter how motivated you are. So do not overwork your body, and always remember to provide yourself with rest periods. It doesn’t have to be that rigid anyway.
• Ignoring the Body
From time to time, there is a need for us to stop and take a moment to listen to what our body has to say. I don’t mean that you take it that literally but I think it’s better for us to be more sensitive with ourselves. If you feel that your legs are too tired and fatigued to run for another mile, then stop. Do not force yourself. You are just putting yourself to a risk of acquiring injuries.
How are these injuries prevented?
• Pay attention to early signs of injury
As mentioned, we have to be very sensitive to what our body has to say. If we feel that there is something really wrong in any part of our body, or if an injury is suspected, immediately respond to it. You may start on home remedies such as ice pack application, first aid measures, taking OTC anti-inflammatory drugs or if the situation calls for it, seek for rehabilitative assistance. In this way you can prevent further damage to your body.
• Keep yourself hydrated
Prevent yourself from having heat strokes or any other heat injuries by drinking a lot of fluids, preferably water.
• Use a Good Pair of Shoes
When I say good, I meant to use shoes whose soles would not fall off in the middle of the race. And remember to wear a pair that you are most comfortable with.
• Do regular stretching
This will help relax your muscles and allow good circulation in your system.
• Be Cross-Trained
Aside from this marathon training program you are enrolled at, be also involved in other trainings such as weight training and stretching exercises.
• Make use of recovery measures
After a long day’s workout or run, pouring of ice cold water in your legs may promote relief from fatigue. Soaking your feet in a basin of lukewarm water may also aid in relieving your fatigue legs. A massage would also definitely do the trick, and walking or biking after a tiresome workout could help wear out the exhaustion you are feeling.
