Want to help prevent injuries so you can keep running? There isn't just one way to reduce your risk of injuries. Let's talk about some of the ways to reduce your risk of injury.

Stephanieruns Fitness

May 13, 2018 Newsletter

Injury Prevention for Runners

There isn't a one size fits all approach for injury prevention. I like to think of injury prevention like healthy living, you need to slowly build healthy habits. This isn't something that happens overnight, it takes time and you need to be patient. I've been sharing tips on injury prevention on social media all week and today we'll put it all together.

There are many components to injury prevention and today I want to touch on my top recommendations. My top recommendations include warming up, cooling down, strength training, flexibility training, rest and recovery. I believe all of these topics can help you reduce your risk of injury.

You should always warm up before you work out. Warming up prepares your body to workout and allows synovial fluid to lubricate your joints. Not warming up is like running your car without oil. That being said I don't believe a short walk or taking the first part of your run easy is a sufficient warm up. I'm a firm believer in a dynamic warm ups focusing on the muscles you'll be working on. A dynamic warm up allows your body to prepare for your workout and will help reduce your risk of injury.

Just like a warm up prepares your body to workout a cool down prepares your body for recovery. Some times runners don't give themselves enough time to cool down and skip it. Allow yourself time to cool down. Think of your cool down as preparation for your next run. Bring your heart rate down by walking before starting to stretch. Properly cooling down will help reduce your risk of injury by helping your body to recover.

I am a huge believer in strength training. Strength training makes you a stronger, faster more efficient runner. One of the most common injured area on runners are knees. Your knee stability is largely dependant on muscular strength. You're only as strong as your weakest muscle, strength training can help take your running to the next level and help you prevent injuries.

Runners either love or hate flexibility training. Stretching after a run or workout is one element of flexibility training but you should commit to doing at least one full flexibility training session a week. You could take a yoga or stretching class. I'm also a big fan of the workout Essentrics which stretches and strengthens your muscles in the eccentric muscle contraction. Essentrics has workouts on YouTube. It's important to add that flexibility training is not a rest day, it's a part of your training program.

Rest and recovery is part of your training program, not an afterthought. Rest is where your body repairs and recovers from the work you put your body through. You can't always work out like the energizer bunny. If you do you will burn out. Training can take a big toll on you mentally, take your rest day to recharge and spend time with your friends and family.

Injury prevention is another topic that I could go on and on about. I wanted to share ways you can add or change your training to help reduce your risk of injury. Let me know what you're doing and what needs work.  


Weekly Challenge: Injury Prevention

Injury prevention is a huge topic and there's lots you can do to reduce your risk of injury. This week I'm challenging you to add one element of injury prevention into your training program. Maybe you need to work on your warm up or cool down? Work on one thing to add into your training program.

There are a lot of little things you can do to reduce your risk of injury. Start with one and once it becomes a habit you can add another. Slowly these habits will add up to a strong training program that also reduces your risk of injuries.

If you need help with this challenge send me a message. I'm here to help. Let me know how this challenge goes!

Tell me what you want, what you really really want!

I am very thankful that you allow me into your inbox every Sunday morning. I'd like to do something to give back and show you how thankful I am. I was thinking of making a printable training log. However I'm not sure if runners are still using paper training logs or if apps have taken over.

What can I create for you to help you with your training? Please take a minute to send me a quick e-mail and let me know what I can create that would help your training. Maybe a strength training workout? A warm up protocol? Let me know what would help you.

Thanks again for all of your support. I really appreciate it!

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What running topics do you want more information on? Let me know what topics you want me to cover!

Let's keep the conversation going all week on social media! Let me know what you thought of this newsletter.

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Stephanieruns Fitness

461 North Service Rd West
Oakville Ontario,  L6M 2V5 - Canada

Website: Stephanieruns Fitness

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Disclaimer: Always seek medical advice before starting an exercise program. This newsletter is not medical advice. Medical advice should be sought from a medical professional. Stephanieruns Fitness assumes no liability for any injuries as a result of the above content.