Whether you’re a seasoned runner or just getting started, learn how to enhance your running experience and stay on the right track. Chris Turuta, Manager of Physical and Occupational Therapy and a licensed physical therapist at OAM Huntington, shares tips on preventing running injuries and recognizing the warning signs of overtraining. He also provides a program to guide you on your journey back to running.
Injury Prevention Tips:
- Gradual increases in running time / miles (10% rule)
- Be careful of excessive downhill running
- Reasonable amount of fast paced running
- Adequate rest between workouts
- Fewer hard surface runs
- Proper eating / sleeping
- Avoidance of complete fatigue
- Develop stronger tissues – strength training
- WARM UP/STRETCH
- 80% of running injuries are caused by too much of an increase in mileage
- The cardiovascular system adjusts to stress quicker than the joints
- Joggers/runners should increase their total weekly running amount by no more than 10%
- Get a good pair of running sneakers and change them every 300-400 miles
- Run on soft, flat surfaces whenever possible. Treadmill training is fine
- Cross train and include strength training of upper and lower body
- Maintain or achieve ideal body weight to minimize joint stress
- COOL DOWN/STRETCH
Warning Signs of Overtraining
- Difficulty performing typical workouts for more than a week
- Excessive fatigue
- Higher resting heart rate
- Decreased appetite
- Sorer muscles
- Troubled sleep
- Irritability
- Increased perspiration
- Decreased desire to train
Return to Running Program
- Walking program
- Plyometric program
- Walk /Jog progression
- Timed Running Schedule
