prevention is key
There are 5 easy ways that track runners can prevent injuries from occurring
1. Choosing proper shoes- Different runners have different types of feet that require different types of shoes. Injuries often occur when a runner has improper footwear. For example, people with normal arches should wear stability shoes, people with high arches should wear cushioned shoes, and people with flatfeet should wear motion control shoes.
2. Increasing milage gradually- Often times track runners will enter their season with full excitement and force. They immediately think that they will be able to withstand extremely intense workouts and extremely long runs. When runners rush into a season like this, injury often occurs. It is also crucial that runners follow the 10% rule, that states that they should never increase the milage of their runs by more than 10% each week.
3. Cross-training- Cross training is extremely important for every track athlete. Running and pounding on a track or road puts a lot of stress and strain on your legs. By cross training at least once a week, either swimming or cycling, an athlete is able to get a good workout without putting pressure on their legs.
4. Warm ups/ cool downs- Warming up is extremely underrated but should be essential in every athletes pre-game/ practice routine. This gives your muscles a chance to activate before being pushed to their ultimate limit during a race. Cooling down is also very important because it gives you muscles a chance to relax and gradually reduces your heart rate.
5. Dynamic stretching- Dynamic stretching is key because it helps prepare the body for the exertion it is about to go through. It increases the body's range of motion and helps blood and oxygen flow to soft tissues before an intense workout.
1. Choosing proper shoes- Different runners have different types of feet that require different types of shoes. Injuries often occur when a runner has improper footwear. For example, people with normal arches should wear stability shoes, people with high arches should wear cushioned shoes, and people with flatfeet should wear motion control shoes.
2. Increasing milage gradually- Often times track runners will enter their season with full excitement and force. They immediately think that they will be able to withstand extremely intense workouts and extremely long runs. When runners rush into a season like this, injury often occurs. It is also crucial that runners follow the 10% rule, that states that they should never increase the milage of their runs by more than 10% each week.
3. Cross-training- Cross training is extremely important for every track athlete. Running and pounding on a track or road puts a lot of stress and strain on your legs. By cross training at least once a week, either swimming or cycling, an athlete is able to get a good workout without putting pressure on their legs.
4. Warm ups/ cool downs- Warming up is extremely underrated but should be essential in every athletes pre-game/ practice routine. This gives your muscles a chance to activate before being pushed to their ultimate limit during a race. Cooling down is also very important because it gives you muscles a chance to relax and gradually reduces your heart rate.
5. Dynamic stretching- Dynamic stretching is key because it helps prepare the body for the exertion it is about to go through. It increases the body's range of motion and helps blood and oxygen flow to soft tissues before an intense workout.