Running tips to stay injury free 

I recently saw a running coach to correct my stride so I thought I would share some tips.

If you are considering longer distances and want to keep yourself injury free I highly recommend seeing someone!

In any case, these few general guidelines will probably help the average amateur runner out there

 1. WARM UP
Warming up is key especially on colder days.
I do around a minute or two of the following before getting out the door:

– Lunges

– Spot running with high kness

– Spot running kicking the heels on your back

2. WHILE YOU ARE RUNNING 

  •  Keep your shoulders relaxed.
  • Keep your head still ( Important! you want to have efficient movements and bobbing your head around won’t help!)
  • Move your arms in the direction you are running – not sideways, straight!  (again, movement efficiency)
  • Aim to land with a midfoot strike rather than the heels for a softer landing.
    Full disclosure: this is TRICKY to get right at first especially if you have always ran  with padded shoes. So just run slower until you get the hang of it.

Here is a simple video to illustrate

3. STRENGHT TRAINING
You don’t need fancy equipments to work on  key running support muscles.

Core
The good ol’plank does the trick. Aim to do at least 30 seconds and get up to  2min30seconds. If you do it after each run you will see a world of difference

Balance
Try and get up to 60 seconds of standing on one leg with your eyes shut. You can make this harder using a bosu/balance board but definitely not essential.

Legs
For some of the key legs muscle I would recommend a resistance band (which is super cheap).

Personally, my right hip rotates and brings out my right foot when I am running so I need to concentrate on ADDUCTION exercises.

In general, working on adduction and abduction helps.

3 series of 20 reps each should do after each run – you can increase the resistance.

Here are some illustration from Bodylastics:

 

 

4. AFTER RUN FOAM ROLL
The key to quick recovery. Foam rolling helps with circulation and dissolves those tension knots in your body. It hurts like hell at first, but you get used to it. If you don’t have time to do it after your run, just have one around and do some exercises while watching TV.

Runners World did a good series on foam roll exercises, which you can access below:

http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller/slide/2

 

Hope it helps!

 

Happy running!

 

 

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