Preventing Common Running Injuries – 3 Things Not To Do
Finding ways to prevent the most common running injuries is imperative if you are training for a long distance race or charity run. After all, it’s no good getting people to sponsor you for your marathon, only to get injured during your training and have to quit before you reach the start line. A recent survey published in Runners World highlights the fact that in the last 12 months, 56% of UK runners (51% Australians, 50% Americans) picked up at least one injury. These are quite shocking figures given that many of us start running to get fit and improve our health. So why does it happen? How are more than half of us injuring ourselves running every year and what can we do to prevent it?
Do Compression Socks Really Do More Than Just Warm Your Shins?
When it comes to winter running, it certainly pays to wrap up fairly warm to remain comfortable, otherwise it becomes very easy to give up and take a break until spring. And when you are considering what to wear on your legs, recent research has suggested that a pair of compression socks might be great for keeping your shins nice and toasty, but that they are fairly useless for anything else. This should be quite a shock for a number of runners, as sports compression socks have been hailed as our savior from shin splints, muscular fatigue and even calf injury. I can vouch for the relative ineffectiveness of compression calf guards on a personal basis, having worn them in the run up to a calf injury that left me sidelined since August this year. And I also have the personal accounts of others for whom the compression sock was the enemy of injury-free running. So, what is the reality and what is the advice now?
Natural Running The Newton Way
I have spent the last year studying minimalist running and proper running form, which I have written about previously, after making a transition into this more natural form of running. In the past, I suffered from terrible shin splints and always ended up with sore hips and legs after running. So I made some changes described in Ken Mierke’s book about Evolution Running and everything seemed sweet. The first months were the best running I’ve had for ages, but it was not to last. And it is only recently, during a long break from the road due to injury, that I finally found another book which helped, called Natural Running by Danny Abshire, co-founder of the Newton Running Shoe Company.
Should I Transition To Minimalist Running Shoes
Recently, many people have moved away from the traditional to more minimalist running shoes. Both types require a different pattern of movement, with the traditional shoes having padded heels to absorb shock during heel strike whereas the minimalist shoes have flatter profiles, far less cushioning, and they require the runner to perform a midfoot or forefoot strike. Arguably, this latter style is more efficient as there is less braking and vertical oscillation. One of the problems is that people who made the switch to ‘natural’ running tend to be worse than reformed smokers, and constantly berate others for continuing to heel strike. So: should you make the transition to minimalist running shoes?
Stay Safe At Night With Reflective Running Gear
A busy schedule at work can often leave you wondering when to go for a run, and it is an easy option just to not bother at all, especially when the winter arrives and the days are short. But to keep a grip on your levels of fitness all year round, it is best to equip yourself with a few items that will enable you do exercise at night. Just like one of my previous articles about winter running gear, it pays dividends to buy some reflective running gear also. This post will give you some ideas, many of them very cheap to implement, which should make sure you are safe and seen while out running at night.
Winter Running Gear – Get Layered In The Cold
Amid the rumors that 2011 gave us the coldest summer in 20 years here in the UK, and with September now here, it is time to think about plans for the winter running season. It is always tempting to taper off through October and then take months off when the weather gets bad, only to return to running in February. The other alternative is to get yourself on the treadmill, but let’s face it, running on treadmills can be a serious bore. The answer is to start gathering a good set of winter running gear so you can keep on going, whatever the weather, wherever you happen to live.
Charting Your Progress With Running Route Planner Mapmyrun
One of the most important details to consider when you start running is your route. For many, this is something which is done once and then the same trail is followed every time. However, this can cause problems, not least of which is the potential for injury, but there can also be the weighty problem of boredom. For people new to running, it can often be the boredom that provides the excuse to stop exercising altogether. In order to avoid all this stress, and keep your jogs fresh and new, it is a great idea to have several routes planned out. To do this properly – and almost effortlessly – I use an online running route planner called Map My Run. To give it a try, here’s what you need to do.
From The Couch To 5K Running In 8 Weeks
If you want to go from couch potato to 5K runner – or even beyond 5K – it will take a degree of self-discipline. Training for a 5K can be a tough job if you need to do it fast and you haven’t been running for years. Give yourself plenty of time to prepare for race day, and depending on your levels of fitness, we could be talking about months. Remember that one of the best things you can ever do to improve your running and enjoyment of it is to ditch some of that excess fat. Many think that a diet, but no exercise, will dissolve away the fat, this is not strictly true. I’ll tell you right now, diets make you fat! So keep to the diet but also use this plan to train for a 5K, to feel and look great in 8 weeks.
How To Run Faster
Many people want to know how to run faster, but often do not explain in any detail what kind of running they are already doing, or how far they normally run. And let’s face it, there’s a fairly large difference between wanting to speed up your marathon running to get a personal best or beat a specific time to qualify for one of the big marathons; and wanting to leave Usain Bolt crying in your wake! If you want the latter, I wish you well and direct you over to Jamaica to find a coach mischievous enough to take you on. But if you need to know what things to do to run faster in your upcoming 5K or 10K or beyond, then some of the running tips here might be of use to you immediately.
Compression Shorts For Superior Performance
Compression clothing is not anything particularly new, but it has more scientific study behind it these days, and as a result has begun to crop up in many different sports, notably cycling and running, but also in team sports such as soccer where compression shorts are worn underneath the regular kit. For certain sports, a pair of compression shorts is also very useful to spare any blushes, for example in field hockey and tennis, where the ladies wear skirts which could easily ride up and expose their underwear otherwise. But aside from any vanity issues, compression sportswear is designed very specifically to address several issues which can lead to deteriorating performance, and so it has become essential gear for many of the pro athletes and cycle teams, both for use during training and especially for post race recovery.
