How to avoid running injuries

Posted: Saturday, 20 April 2013

Categories: Exercise, Fitness, Personal Trainers

One of the most common problems for runners, especially when starting out, is injury. The solution for most of these injuries – rest, ice, some stretching sessions with your personal trainer in windsor is pretty straight forward – but how do you prevent injury in your own programme? Here are five easy ways to prevent common running injuries:

1. Don’t over train
You might think that pounding the treadmill in the gym every day is a good idea when you first start out, but over training is a one way ticket to injury – particularly shin splints which develop from too much impact.

2. STRETCH
The number one rule for runners – but one thing so many of us forget to do! Depending on how flexible you are you might not need to do deep stretches after every run, but if you are running for 20 minutes or more make sure you do one minute stretches of your hamstrings, calves, quads, and gluteal muscles. If you’ve never stretched before and need some help, ask a personal trainer in the gym for a demonstration. They will be able to show you how to stretch properly without doing any actual damage.

3. Work on your core
A strong core (your stomach, lower back, pelvic floor, and hips muscles) is key in preventing injury. Your core muscles connect everything up – from your trunk, to your pelvis and spine, hips, legs and shoulder blades . Strong core muscles help with balance and provide more support to these areas, and thus prevent wear and tear of joints, muscle and bone damage. As core is a buzzword in the fitness world there are hundreds of personal trainers and exercise classes out there that can help you target the area – Pilates in particular is a great non-impact way to strengthen core muscles and stability.

4. Cross Train
Even if you’re training for a marathon, running isn’t the only option. Make sure you incorporate cross training into your personal training regime, trying other non-impact sports such as swimming, cycling or a session with a personal trainer at the gym to keep your fitness levels up without risking injury.

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