top
Beachbody On Demand - All You Need is the Internet
About   -  Contact  -  Blog  -  Index  -  Search  -  Home

Avoiding Running Injuries - A Little Wisdom Goes a Long Way

by Hal Higdon - from Marathon: The Ultimate Training Guide

A frequent question asked me by younger runners who hope some day to become older runners is: "How often have you been injured?" Not often, I admit.

In a running career spanning seven decades, only three injuries caused me to miss more than two weeks of training.

While writing a book on masters running for Rodale Press, I expected to discover that those of us over age 40 were more likely to become injured than younger runners. Surprisingly, we seem to get injured less.

Partly, this is because we run fewer miles, according to a survey by John Pagliano, D.P.M. of Long Beach, California. Younger runners typically suffer lower leg and knee injuries. Older runners suffer more foot and hip/lower back problems.

"As we get older, our backs give out," reports Dr. Pagliano, suggesting that all of us need to focus on improving core-body strength.

If masters runners do suffer fewer injuries than our younger counterparts, it is because we have learned from our mistakes. When we make a training error and get hurt, we learn not to make that error again. But it may take years to accumulate the wisdom to injury-proof your body.

MarathonIf you are new to the sport of running, here are some tips to help you shortcut the learning process.

1. Obtain proper equipment: Few sports cost as little as running. Our main item of equipment is a cheap pair of sneakers. Fashionable clothing and global positioning watches definitely are icing on the cake. Don't scrimp on footwear. Acquire shoes that are appropriate for your biomechanics. And when the shoes begin to show wear, throw them away. Most running injuries can be traced to the point where the shoe touches the ground.

2. Train intelligently: Don't stumble from one workout to another, not knowing what you plan to run tomorrow, next week, next month, or even next year. Set goals, but give yourself time to meet those goals. If you don't have a coach, there are many training resources online: both schedules and answers to your questions.

3. Find your red line: Through trial and error, determine the point (usually miles run) where you get injured. Then back your training down below that red line. Sometimes you can nudge this point upward by pushing gently, but everyone has a red line beyond which they get hurt. Find yours!

4. Never get out of shape: This is the key to injury prevention. Maintaining a solid base level of fitness means that when you want to increase your training to achieve a specific goal, you don't need to push too hard or too fast. Mileage increases should be made gradually.

5. Keep a diary: It's not necessary to record every workout in detail, but record trends, so that if an injury occurs you can look back and discover why. Mileage trends are important, but so are activities around running. If you got hurt in a race, maybe it was because you jumped out of a car just before competing after a four-hour drive.

6. Utilize professionals: If injured and resting 72 hours doesn't produce a miracle cure, seek medical intervention. The runner's best friend is often a podiatrist, but other sports medicine experts, from orthopods to chiropractors to physical and massage therapists, also offer healing hands.

Not all runners have bullet-proof bodies. We all differ in our biomechanics and our susceptibility to injury. If you want to maximize your success and enjoyment as a runner, you need to give constant attention to avoiding injuries.


Hal Higdon's book on Masters Running is scheduled for publication next year. For training advice, visit his Web site: www.halhigdon.com.

back to top

Join My Team and Get a 25% Discount on All Beachbody Products
Become a Team Beachbody Coach
Barre Blend Challenge Pack and Completion Pack
What is Barre Blend
How to Choose the Right Nutrition Plan
How to Choose the Right Nutrition Plan
How to Choose the Right Strength Training Program
How to Choose the Right Strength Training Program
6 Weeks of THE WORK Before and After Results
6 Weeks of THE WORK Before and After
Loaded Sweet Potato SkinsLoaded Sweet Potato Skins
Guide to the 21 Day Fix
Containers

Understanding 21 Day Fix Containers
For More Articles, go to the Team Howtobefit Blog
Work Out at Home
Try Superfood Nutrition Risk Free
Work From Home Opportunity
Free Coaching
Free Streaming Workouts
Get the Best Deal
My Best Bets
Lose Weight
Get Fitter
Train Smarter
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home