The dedicated runner can accept the idea that injuries will always accompany his sport. Training for a marathon requires the inclusion of smart and time-tested precautions to help avoid injuries. The most common runner’s issue is simple overuse. These problems come about as a result of imperfect running form. Despite the harm that comes to his body, a runner can use alternative aerobic training and proper treatment to overcome. The worst-case scenario is an athlete that just keeps plugging along and training when injuries are apparent.
Preventing overuse injuries
1. Every workout, every run, and every race should be followed by a good stretch.
2. Running on grass or dirt is an excellent deterrent. If the athlete must run on concrete or pavement, the sidewalk and concrete are the best places to pace, and the gutters, where uneven terrain lurks, should be avoided.
3. Gradual construction on the working schedule is the key to improvement. Sudden training leaps will defeat the average athlete.
4. Warm up and cool down before and after each training.
5. Finally, but most importantly, wear the best running shoes for the individual type of foot.
These kinds of prevention techniques are the most methodical defence against injury. However, when injuries do creep up on an athlete the most effective solutions come from proper treatment following early detection. Most overuse injuries start with a slight pain at the beginning of a run, which usually disappears after a mile or two. Sometimes, the morning after, runners will notice a slight discomfort in a centralized location. A light walking session will help alleviate this tightness.
Overuse injuries can be exacerbated by longer and harder training sessions, increasing the odds of the injury maturing and becoming debilitating. Every runner must stick to the recommended training schedule to avoid these kinds of situations. Excessive training will only increase the chances of an injury. It cannot improve one’s time.
Treatment of overuse injuries
When the first sign of an overuse injury such as a mild pain or discomfort is noticed, it should be paid attention as soon as possible.
1. Ice should be applied to an overused area immediately after a run, and three to four other times during the day.
2. Anti-inflammatory medicines such as Ibuprofen or Advil are sold over the counter, and should be taken to help slow down pain and swelling.
3. An athlete should try to determine what caused the injury (An increase in the length of the track, poor terrain, or poor form)
4. The duration and intensity of training should be reduced until all signs of injury are gone.
5. An alternative exercise schedule must be built gradually so that an equal amount of time is spent running and exercising. If possible, training at the same vigorous level of exertion as running to achieve aerobic benefit will help maintain the runner’s level of cardiac health. The exertion level should be as close as possible to the regular running mileage in order to provide a psychological replacement for the running habit. Although some fitness is lost, it will make returning to running much easier. Bicycling is an excellent workout to utilize when taking steps to prevent knee injuries, since it minimizes the stress on the knee and builds the quadriceps.
Overtraining
Overtraining is exactly that, training the body more than it can handle. The body can only handle so much training without the proper amount of rest. A runner should always have the proper amount of recovery compared to the amount of training the body is being put through. When any of the common symptoms of overtraining appear, pay close attention to the body. These symptoms include soreness, increased heart rate, weight loss, decreased performance, abnormal sleep patterns, and even anxiety.
Increased resting heartbeat is one of the common overtraining illnesses. The best way to track a resting heart rate is to conduct tests at the same time and with identical conditions each day. This task should be taken care of first thing in the morning, before getting out of bed. If the resting heart rate begins to rise over an unhealthy level, a physician may be needed to give proper advice.
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Running Injuries