We love working with runners. We know that there are so many advantages but there are also some dangers. This post is about helping you start your training well so that you can continue on and hit your training goals.
· Do not do too much, too fast
When runners are just starting and begin to make progress, they tend to push their limits. Although this is a great way to challenge yourself, it is important that you understand your body has a threshold that when exceeded results in injury.
Your mileage should be the least of priority. Be consistent, run for time and have fun. A decent schedule for the first few weeks is to go for 20 minutes – 30 minutes 4-6 times weekly. This allows you to have one month of consistent running and gives you an easy plan while decreasing the stress of having to hit a specific number of miles.
As runners, we all understand some discomfort is a part of the sport. Your legs and feet will likely be sore after your first couple runs
If you begin to notice significant pain or discomfort while running consider breaking your runs into a walk/jog cycle. 5 minutes of running with 1 minute of faster than a stroll walking. This keeps your cardiovascular system pumping and allows you to keep going forward. Breaks are one of the hardest things to convince a runner of doing, but it could save you from more severe injury.
Injuries may lead you to be less efficient, develop bad habits or in a worst-case scenario cause an injury elsewhere in your body. Remember, everything is connected, so if you are running with a limp the biomechanical stresses will be placed on a different part of your body.
Give your body a chance to recover and if you think that an injury is nagging have a medical professional look at it. It is much more beneficial to have an injury taken care with a couple of sessions of treatment rather than letting it persist and having to deal with it when it is much more serious, and your recovery time is extended.
Knee pain = patellarfemoral pain. This is a common running injury that almost every runner goes through at some point in their life.
o It can start as dull or achy knee pain and then becomes sharp enough to keep you from running a few days in a row.
o YOUTH RUNNERS: THIS IS NOT DUE TO GROWTH PAIN. Seek a qualified physician that works on muscles, joints, and bones to correctly treat the issue.
o We all know this one. That stabbing pain in the arch of your foot.
o You stretch a lot, but it never alleviates that tightness.