| Injury prevention is a very serious issue for those who | | | | For example if you are planning to go for a five mile |
| run regularly, especially those who are in training for a | | | | run, you might want to consider jogging an easy one |
| particular race or event. In these cases injury | | | | half mile or a mile before you stretch to give your |
| prevention is not only important because it helps the | | | | muscles ample time to warm up and be more |
| runner to avoid a painful injury and potentially long | | | | receptive to stretching. It is also a good idea to stretch |
| recovery period but it is also critical because an injury | | | | after you have completed your run. This will help your |
| can disrupt the training schedule and result in the runner | | | | muscles to cool down properly and will aid in the |
| not being properly prepared for the race or event. This | | | | recovery process of the muscles. This is important |
| article will provide some basic tips for runners which | | | | because the muscles can tighten considerably during |
| will help them to prevent injuries. | | | | the course of the run. Stretching them afterwards will |
| Well designed equipment which also fits properly can | | | | help to prevent a long term shortening of the muscles. |
| go a long way towards injury prevention for runners. | | | | Nutrition is another aspect that a lot people forget. |
| One of the most important pieces of equipment for | | | | Eating a diet of 60% carbohydrates 40% protein and |
| runners is their running shoes. Running shoes should fit | | | | 10% fats will help the body recover properly. Eating a |
| properly, not be overly worn and should also ideally be | | | | lot fruits and vegetables will feed the body nutrients it |
| designed to accommodate the runner's style of | | | | needs to take the pounding day in and day out. |
| running. Additionally, running shoes should be replaced | | | | Chocolate milk is a great recovery drink right after a |
| regularly to prevent injuries which may result from the | | | | run. It has the perfect 4 to 1 ratio of carbohydrates |
| running shoe being overly worn out. A good | | | | and protein that have been proven to increase the |
| recommendation for how often to replace a pair of | | | | recovery rate. Soon after your run it is also important |
| running shoes is every 300-500 miles. Runners should | | | | to get in a meal with a lot carbos like pasta and |
| keep a detailed training log with a section for | | | | breads will also help with recovery and in turn prevent |
| accumulated miles since the runner started wearing a | | | | injuries. |
| new pair of running shoes. This will allow the runner to | | | | The last component to help prevent injuries is to take |
| easily determine when they have reached the | | | | in a lot of water throughout the day. Normally you |
| 300-500 mile range on a particular pair of running | | | | should way yourself before you run to get your |
| shoes and are likely to be in need of a new pair in the | | | | starting weight. When you are done running weigh |
| near future. | | | | yourself again. The weight that you lost is how much |
| Stretching regularly can also help runners to avoid | | | | water you lost. obviously during the summer you will |
| injuries. One worthwhile recommendation for stretching | | | | lose more water, but its important year round. Try to |
| is to stretch during and after a run. Many novice | | | | take liquids with you on a run so you do not have to |
| runners make the common mistake of thinking they | | | | bloat yourself after the run. Normally bring a water |
| should stretch before their run but this is not | | | | bottle or a device called a camelbak that you can put |
| necessarily true. Runners who stretch before they run | | | | around your waist to carry your fluid. If you do not |
| are stretching cold muscles which are not as pliable as | | | | keep on top of the water issue your muscles will be |
| muscles which have been warmed up with a short jog. | | | | more tired and more apt to be pulled or strain. |