Being a runner you know injuries are usually part of the process. As the owner of a running store I see running injuries on a daily basis, but that doesn’t have to be the case. I have helped many runners who thought they were “just injury prone” stay healthy. I was one of those runners for years until I learned how to be preventive and have been running injury free since. There are four simple steps you can follow to help prevent injuries.
1). Make sure you go to your local running specialty store and get a proper pair of shoes. This isn’t shameless self-promotion, shoes are your most important piece of equipment and can be the difference between an injury or staying healthy. While you’re there ask the staff about proper running form so they can help make corrections. Small adjustments in form can make a world of difference in efficiency.
2). Reevaluate your training plan. Many injuries are caused by training errors. The most common mistakes are increasing mileage too quickly and doing too much anaerobic training without proper recovery. Your body needs to slowly adapt to the stresses of running so you need to give yourself enough time to increase miles and intensity safely. Instead of gradually increasing mileage each week try staying at the same mileage for three weeks then increase and stay another three weeks and so on. This allows the body to adapt to the stress instead increasing each week and having the body always play catch up. With anaerobic work you are again putting a huge stress load on the body so you have to allow yourself a few days of easy running or cross training so the repair process can take place. A good rule of thumb is to give yourself a day of recovery for every mile run hard to ensure proper recovery.
3). Warm up properly and thoroughly. Tendons and ligaments have very little blood flow when at rest which results in a lack of range of motion. When the pace is too fast at the beginning of a run we force an increased range of motion before there is sufficient blood flow to handle the increase safely thus resulting in higher risk of injury. By running slow for the first 15 minutes of each run you significantly increase blood flow without the added range of motion so you can safely handle a faster pace later in the run.
4). Pay attention to your ph levels. I’ve coached thousands of runners and have never met one that knows their ph level or the importance of their reading. Your ph reading tells you everything you need to know to train and recover properly thus helping prevent injuries. You can use ph strips to test your levels first thing in the morning with a simple saliva test. If your reading is acidic you take an easy day, if it’s slightly alkaline you can run hard. Many things affect your ph levels including training, sleep patterns, diet, outside stresses and environment among other things. If your reading is acidic you can bring it back to balance by eating a more alkaline diet, getting proper amount of sleep and adjusting training.
By following these simple steps not only will you minimize injuries but you will improve your overall running performance.
With the 2014 cross country season kicking off, Run 26 would like to remind you that College, High School and Junior High runners receive 10% off all their purchases! We look forward to working with you and helping you stay injury free this season.
Run 26 will be hosting a second clinic, July 26th at 8am on how to train to race your best and stay injury free. It will be presented by last year’s Seattle Rock n Roll Marathon winner Yon Yilma and his coach Shelby Schenck. The clinic will cover how to set up a training plan and implement it, proper nutrition and techniques for recovery and how to prevent and recognize training injuries before it’s too late. There will be lots of great information, including details on our new training group, door prizes and a run to follow!! If you are training for an event and looking to run your best you don’t want to miss out on this clinic! Cost is only $20 and availability is limited. For more information call Run 26 at 425-948-6495 and ask for Shelby or email him directly at Running26@comcast.net. Look forward to seeing you here!!
Run 26 will once again be hosting Adventure Runs on the 3rd Thursday of each month from June through August. Our first event will be June 19th and will be pirate themed in honor of Seafair who will be attending. Once again we will have a beer garden benefiting the Ronald McDonald house. Look forward to seeing you there and look to our Run 26 Facebook group page for more information.
Run 26 will be hosting a clinic on how to train to race your best and stay injury free. It will be presented by last year’s Seattle Rock n Roll Marathon winner Yon Yilma and his coach Shelby Schenck. The clinic will cover how to set up a training plan and implement it, proper nutrition and techniques for recovery and how to prevent and recognize training injuries before it’s too late. There will be lots of great information, including details on our new training group, and door prizes too!! If you are training for an event and looking to run your best you don’t want to miss out on this clinic! Cost is only $20 and availability is limited. For more information call Run 26 at 425-948-6495 and ask for Shelby or email him directly at Running26@comcast.net. Look forward to seeing you here!!
We will be closing early this Sunday for the Superbowl. The store will open as usual at 12pm and close at 3pm. Go Hawks!!
Run 26 has teamed up with http://www.fivestars.com/ to offer a customer loyalty program!! For every $10 you spend you earn a point, after 50 points you will get $50 towards your next purchase! Ask us next time you’re in the store and we can get you signed up.
The Arthur Lydiard Foundation has launched their Running Wizard website for anyone who is looking for a great training program. If you are not familiar with Arthur Lydiards training methods they are used by many of the elite runners in the world. Whether you are training for a 1500 meter track race, a 10k road race or a marathon, a jogger or a champion, Running Wizard’s Custom Training Schedules will take you to the top of your game.
Run 26 is selling selected shoe models at 20% off while supplies last! Limited to stock on hand and no special orders. Hurry in before they are gone!!