InjuryPrevention

Training errors are the greatest single cause of injuries which prohibit runners from
participating in their chosen target events. These runners can be categorized into two
major groups. The first type adopts the philosophy that "More is Better" and builds
their mileage too rapidly and thus suffers breakdown and/or injury. The second group
of runners are very inconsistent in their training and miss several workouts in a row,
for example. Then, recognizing that they are behind in their training, pour on the miles
in an effort to catch up. Several of these mistakes are listed below. By training wisely,
you can avoid becoming a "marathon training fatality".

Inconsistency

Consistent training is one of the major keys to running improvement. Conversely,

inconsistent training can lead to a variety of injuries. It is vital that you do not miss

several days in a row of running and then jump right back into your training program.

Doing so greatly increases your risk of injury as mileage must be built gradually

(see Training Schedules).

Building Mileage Too Rapidly

Always adhere to the 10 percent rule. That is, do not increase your weekly mileage

by more than 10 percent nor increase the distance of your long run by more than

10 percent per week.

Not Following the Hard-Easy Concept of Training

Hard workouts include long runs, races, speedwork, hill repeats, and/or any other

stressful workout. Do not run two hard workouts back to back. For example, if you complete

a long run on Sunday, do not plan to go to the track to do a speedwork session on Monday.

If you run a 10-K roadrace on Saturday, avoid doing a long run on Sunday.

Not Listening to Your Body

Also referred to as "Being a Slave to Your Training Schedule". While it's very important to be

as consistent as possible regarding your training, it is vital to listen to what your legs are telling

you throughout your marathon training period. Instead of running an easy five or six miles

during the middle of the week when your muscles feel fatigued or sore, take an extra day

off and save your legs for the weekend long run. Above all, incorporate rest days into your

schedule prior to hard workouts.

Injury Prevention Strategies

Heed Injury Warning Signs

There are too many types of running injuries and treatment options to discuss in this section.

However, if you suspect you may have an injury, begin a preventative rehabilitation program

to keep the damage to a minimum. Depending on the type of injury, this might mean using ice,

anti-inflammatory medication, and above all, taking a rest day or two to allow the injury to heal.

Continuing to run will only slow down the recovery process or even make the injury more serious.

In addition, by favoring the injury and altering your natural running style, a secondary injury may

develop. If your injury doesn't respond to rest and/or the rehabilitation measures described

earlier, it is then prudent to seek the advice of a physician familiar with running and sports-related

injuries.

Hydration

Stay well hydrated to avoid heat injury.

Use Fresh Shoes

Purchase a new pair or shoes when the mileage totals from your old shoes reach a

maximum of 400 miles.

Stretch Regularly

Include Weight Training

Add Some Cross-Training Activities

Be sure that these activities supplement your running rather than increase your level of fatigue

which reaches the point of interfering with your running program

Utilize Recovery Techniques

There are several therapeutic measures you can take to recover from stressful runs or from the

cumulative effects of hard training over a long period of time. Massage therapy is great after

a long run, hard race, and/or weeks of heavy training. Pouring cold water on fatigued legs

after a race or long run is another therapeutic technique. Soaking your legs in a whirlpool with

warm water (approximately 105 degrees) a couple of hours after a race or long run oftentimes

aids in the recovery of fatigued muscles. Something as simple as taking a walk or going for an

easy bike ride a couple hours after a hard workout also can work wonders for tired legs.