If you start to run more frequently or begin training for longer running events you're probably going to have to deal with some pain and discomfort. There's lots of information on injury prevention and how to treat some common running injuries but it pays to apply some common sense when issues arise. Most often a small issue can lead to something worse. Maybe your shoes don't fit properly or are the wrong type of shoe which can cause you to run in an odd manor, which can cause added stress in your ankles or knees which can lead to. . . . if something doesn't feel right there's probably a reason and you should work quickly to find that reason. Usually immediate pain and discomfort comes from the equipment on your feet. If you have some other discomfort like ankle pain, knee pain and hip discomfort right from the get go, it may be old injuries or commonly your body fighting the new activity. Those pains are worth noting and keeping an eye on but are often associated with your body adjusting to the motions of running from not running (when's the last time your ran?). If pain persists or gets worse, don't screw around, go get it checked out.
If you've decided to undertake some longer races and begin running distances you never thought possible, injury becomes more and more likely. There will be times when you have to decide on continuing to crank out miles while hoping an injury goes away or resting properly. I error on the side of rest, but rest doesn't mean not doing anything. I use those times to get on the bike or swim. Most marathon training plans have cross training days built in, if something starts happening with your calf and you need to take it easy for a week, don't be frustrated, try out the bike and see if that doesn't add to the pain. If the bike isn't fine, hit the pool. I find swimming to be some of the hardest exercises and there's virtually no impact. Even if you're nursing a leg injury that hurts if you kick will swimming you can grab a pull buoy and just use your arms.
Here's what I've found as my biggest reasons for getting injured:
1. Too many miles too soon. Don't condense a 12 week half marathon training plan in to 4 if you're not regularly running already.
2. Too many miles on un-even surfaces. It seems minor but the added stress on the side of the body that's created by the lower running surface ends up being major.
3. Running too fast DOWN hills. Hills are great for training but most of the gains are had while going up them. When running down hills all the proper running mechanics you should be incorporating go out the window because of the decline. I'm not referring to minor grades or declines but bigger hills. The added impact from the gravity pulling you down the hill can quickly lead to joint pain up and down your legs.
4. Over-training. A great goal for any race is to finish, but once you've done that it's not hard to start focusing on time and making improvements. I wanted to qualify for Boston at the Minneapolis Marathon. I know I'm not going to do that. It was my plan to run 50 miles consistently. I did it quite a few times but it was difficult in the weeks following those 50 mile weeks to have the energy and strength to continue that amount of miles. Had I done a better job preparing for training in the late fall and early winter it may have been a different story. I also most recently have had some calf strain going on. Training for distance races takes time and because you're out there running a lot, things can happen. Be smart about pains and injuries, use your common sense when evaluating the injury and finding the proper way to treat it. Use the internet to get opinions but don't be afraid to set up an appointment with a sports clinic.
Stay running, stay injury free by not being a dumb-ass.
No comments:
Post a Comment