While training for a race, it’s normal to feel a few muscle aches and pains. However, there is one thing all runners fear – injury.
The last thing any runner wants is to be sidelined, during training or during a race. So how do you keep injury away? Here are a few of our tips!
Listen to your body. This is without a doubt the MOST important. You know your body, therefore you know when things aren’t quite right. If there is an ache or pain that is abnormal, stop. While it isn’t easy to halt training for a few days, that may be all it takes. If the pain continues, visit your doctor. You don’t want to make things worse!
Get fitted for proper shoes. Whether you are new to running or a veteran, you need to make sure you are running in the correct shoes. By going to a running specialty store, you get one-on-one attention as your gait and stance are evaluated. Having the right shoes can keep injury away. Be sure to find out their return policy, as many stores will let you try them for a week or two and return them if they don’t work!
Take care of the small pains right away. Especially as you ramp up the mileage, you may find that your muscles and joints are a little more tender. As long as the pain is not substantial, items such as compression gear and KT Tape can keep things rolling as you run. KT Tape has videos for multiple applications that many runners use – from shins to knees, IT bands to shoulders. Apply the tape as directed and that could be all it takes!
Remember to RICE. Rest, ice, compression and elevation. If you are finding a specific area hurting a little more than normal, apply RICE therapy. Take an extra couple rest days. Make sure you get some ice on it. (Only 15-20 minutes at a time.) Get out the compression gear and elevate.
Evaluate your running form. It is very possible that your running form could be the culprit! Especially as you get more fatigued, your running form may start to suffer. Take a quick evaluation to see how your form is holding up. Keep your shoulders down, strike mid-foot and stay upright.
It cannot be stressed enough – listen to your body, especially as you increase your mileage. The small aches and pains are usually easy to handle, however you don’t want to make something worse. If you are worried, a trip to the doctor is well worth it!
Throughout these blog posts, we will cover all aspects of training from our own personal experience. Please note that we are not medical doctors, personal trainers, registered dietitians or in any way qualified to give individualized recommendations. If you have something you would like us to address, please send an email to firstname.lastname@example.org!