Staying Injury-Free

One of the most common reasons why runners don’t achieve their goals is because they get injured. 

Unfortunately, most runners have to deal with injuries from time to time. When one begins to run for the first time or starts training for a race, they often are highly motivated and want to improve quickly. Running too fast or adding mileage too soon in a training plan can lead to injury.

 I would like to present an important tip for staying injury-free. But first, you may be wondering how you know if you are injured. 

4 Injury Warning Signs

1. Inflammation- swelling, tenderness, puffiness or thickening at a specific point in a bone, muscle or joint.

2. Loss of function- the area doesn't move normally or work correctly.

3. Pain- pain that does not go away as you warm up or pain that bothers you even when you aren't running.

4. Suspect- you may have a feeling that a body part feels "off."

Staying Injury-Free

• Be sensitive to your "weak links." Weak body parts take on more stress when we work out therefore they are the first to hurt, ache, or malfunction when you run too fast, too far, or too many days in a row. Common "weak links" for runners are the knee, hip, ankle, Achilles tendon, and hamstring. 
• Tip: At the first sign of irritation of a "weak link," stop running immediately and take an extra day off of training. It is also a good idea to visit your physician for a proper diagnosis.