How To Get To The Starting Line, Injury Free!

By Coach John Trifoi

Of course, now that your runs got longer, and you are pounding the ground more, you endure more aches and pains. Lots of runners get injured when they get to their longest runs, especially runners in training for longer running events and marathons. They need to stop running because of injury, or the dream killers got in their way and they miss getting to the starting line or, for that matter, they are unable to try and reach their goal(s).

Below are some Do and Don'ts that will help you stay injury free: beginning within a few weeks before your event - Don't try to change your training routine within a minimum of 6 weeks of your event

- Don't change the surface of your runs from hard to soft or from soft to hard. If you do, you need to approach that wisely. Think of what could happen running on softer ground: your feet and ankles on landing will be wobbling, and as a result you will develop swelling and pain, and if done too much too soon, you will get injured. If you are used to training on softer ground, the impact at landing on hard ground will be too much .If you don't approach this wisely, you will get hurt. It takes two weeks to adjust to the different surface.

- Don't team up with someone else and run much longer or much faster than your schedule shows for the day

- Don't skip workouts, assuming that you have trained enough and you will get back after a few days. By skipping a few days in a row, you will lose momentum, concentration, motivation and fitness. You could get away with 2-3 days in a row. More than that and you are asking for injury.

- Don't run a lot more or a lot less, a lot faster or a lot slower than your schedule indicates, (assuming that your training schedule was/is properly structured)

- Do eat more nutritious food to replenish the energy that you need as you run longer and longer.

- Do hydrate properly. Drink plenty of water, fluids and sport drinks, especially in hot weather.

- Do wear proper running gear. Your running shoes and shocks are extremely important when it comes to training and long runs (A hint on how to get the right running shoes!)

When you purchase your shoes, wear them for a few hours, (3-4), walk around, go shopping, if they feel comfortable, that's good. If they feel uncomfortable for the length of time, that means they are not good for longer runs, they may be good for shorter runs or you need a different made and model. Buy shoes that fit. For more on running shoes, go to:www.roadrunnersports.com. When you find a pair of shoes that fit and they make your feet happy, wear them for special runs and long runs, only. They will give you the confidence and the energy that you need, to do well. Also, your socks should be running shocks. Running socks are made for running, they have no seams, are padded, moisture managers and comfortable.

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