Embed Size (px)
DESCRIPTION
Runners love to push the limits with their training with more mileage and faster workouts. But that puts them at risk for overuse injuries like IT Band Syndrome, Achilles Tendinopathy, and Plantar Fasciitis. If you know the "danger zones" when you're more at risk for training, you can be more cautious and take better care of yourself. I'll show you in this presentation about running injuries.
Citation preview
(and how to limit your chance of getting hurt)
4 Risky Times for Running Injuries
Jason Fitzgerald
Strengthrunning.com
Who am I?
Strengthrunning.com
Founder of strengthrunning.com USA Track & Field certified coach2:39 marathonerMy coaching has been in:
You and I both know it…
Injuries can happen at ANY time.
Strengthrunning.com
Now I’m no Nostradamus,
BUT…
Strengthrunning.com
There are times when running injuries are more likely to happen.
Strengthrunning.com
And even though hard running will help you become a better runner, it’s
a little risky.
Strengthrunning.com
So when you know the warning signs...
Strengthrunning.com
You can adapt your training to stay healthy
And I’ve always said that
Strengthrunning.com
injury prevention is the key to running faster (and happier)
Alright, so when are these
Strengthrunning.com
Danger Zones?
#1
Strengthrunning.com
You’re building your mileage
#2
Strengthrunning.com
You’re running higher mileage than ever before
Series10
5
10
15
20
25
30
#3
Strengthrunning.com
You’re racing frequently
#4
Strengthrunning.com
You’re a new runner
(welcome to running!)
Strengthrunning.com
During these times, you’re experiencing significant stress
• A new mileage level• Increasing mileage• Frequent max effort races• Running! (it’s new, after all)
Strengthrunning.com
Understandably…tiredyou’re going to be
Strengthrunning.com
And you’re in uncharted territory
How will my body
react?Is an injury
on the horizon?
Am I ready for this??
Strengthrunning.com
So here’s what to do…
Strengthrunning.com
Don’t do two things at once
Focus on just one goal at a time – increasing mileage, adapting to a new
mileage record, or racing
Strengthrunning.com
Take care of yourself*
• Sleep 8-9 hours• Don’t skip your strength work• Do a dynamic warm-up before you run• Be flexible: slow down or run less if necessary• Easy on the partying…
* (you should be doing this anyway!)
Strengthrunning.com
Every piece of your training should be progressive
Strengthrunning.com
Because when running isn’t progressive, you end up doing this…
Strengthrunning.com
Strengthrunning.com
And accomplishing very little
Strengthrunning.com
But at Strength Running, I want you
to accomplish all of your goals
so make sure you’re extra careful when you’re building mileage, at a new mileage record, or when racing frequently( )
Strengthrunning.com
Learn more at:
(http://strengthrunning.com)
*
*
