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Training and Staying Injury-free
Posted: December 30, 2010
Austin is gearing up for that special time of the year, the Austin Marathon. We know most of you who are participating in the marathon have already been following the training and guidance from your Rogue Running coach and our newest partners at Airrosti Rehab Centers have put together some helpful tips for those training for this marathon or any other race.
Train prior to your race
- Depending on the distance of the race, make certain that proper training has taken place leading up to the event.
- Incorporate strength training as part of your training. This type of training will strengthen muscles tendons and ligaments as well as help prevent injuries.
Warm Up Before Running
- Proper warm-up increases blood flow to the muscles which results in decreased muscle stiffness, less risk of injury, improved performance and psychological preparation for an event.
- An example of a good warm-up would be a 3 minute light j og followed up with three 30 second fast paced efforts or sprints.
Stretch After the Warm-up
- Stretching is a fundamental way to improve your overall health and fitness. By incorporating a regular flexibility program into your exercise routine, you will improve circulation, flexibility, performance, and decrease joint stiffness, muscle tension, and potential injuries.
- Runners should focus on the hip flexors and the hamstrings. The following stretch is ideal for these muscles: Start in a lunge position, with one leg back and one leg forward. Straighten the back leg to stretch the hip flexors. Return to the starting position, then straighten the front leg to stretch the hamstrings. Hold each stretch about 15 seconds.
- Foam Roller Exercises are also very beneficial to runners. Key target areas to focus on are the quadriceps (thighs), IT Bands, and the calves.
Listen to Your Body
- If you experience any sharp pain, weakness or light-headedness during any exercise, pay attention. This is your body's signal that something is wrong and you should stop exerci sing. Pushing through acute pain is the fastest way to develop a severe or chronic injury. It is best to have the injury evaluated sooner than later by your local Airrosti Certified Provider.
- Staying hydrated is important to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and runners need to pay attention to what and how much they're drinking before, during and after exercise.
- An hour before you start your run, try to drink 16 to 24 ounces of water.
- Don't forget to rehydrate with water after your run.
Last but not least, remember to have fun!
And, if you DO experience an injury, schedule an Airrosti appointment immediately!
Airrosti Rehab Centers provides a rapid recovery treatment through very specific hands-on manual therapy. Whether it's a sprained ankle, a new case of shin splints, or chronic, nagging back pain, Airrosti fixes most soft tissue injuries within three visits on average (based on historical outcomes).
Airrosti has 8 locations in the Austin area. To schedule an appointment or learn more, call (800) 404-6050 or visit www.airrosti.com today!