Running

Injury Prevention Tips
o Gradually increase time/miles, 10% per week
o Limit excessive downhill running
o Alternate sides if running on sloped surface
o Stretch before and after runs
o Treat your body well; warm up and cool down
o Land with soft feet, no loud steps
o Choose shoes with arch support and cushion
o Change shoes every 400-500 miles
o Fewer hard surface runs
o Strength training is important

*Most injuries are caused by increasing running time/distance too quickly. The general rule is to increase this by 10% each week; this gives your body time to adjust and repair itself. To avoid training boredom, keep things fresh; switch up your running route or add in a bike ride.

Stretching
o Stretching should be done at the beginning, middle, and conclusion of a long run
o Stretch to the point of tension and hold for 20-30 seconds, at least 1x per muscle group
o Hamstrings, calves, thighs, hips
o Do not bounce when stretching as this can cause injury, keep gradual tension on muscle

What Is "Normal" Pain?
o General muscle soreness or joint discomfort after a workout that resolves within 1-2 days
o Slight stiffness at beginning of run or walk that dissipates after first 10 minutes
o Does the pain move around or is it in constant location?
o Constant location: Be cautious, keep intensity low, soft surfaces, more frequent rests
o Moves around:

What Is "Bad" Pain? Ò Time to Consult Your Doctor or Physical Therapist
o Night pain which keeps you awake
o Pain at beginning of run that worsens as you continue
o Pain associated with swelling or bruising
o Pain that appears in the same location with each run

Pain Management (seek medical attention if serious)
o RICE: Rest, Ice, Compression, Elevation: Ice the painful area: 15-20 minutes several times per day, a bag of frozen peas is a cheap icepack. Elevating the leg and applying compression can help prevent painful swelling
o If you develop swelling in a joint or muscular pain that lasts longer than 72 hours, you have done too much and need to decrease activity (duration and/or intensity) and increase rest between workouts.
o Switch up your routine, do activities with less "pounding" on you legs, i.e. bike, swim
o Evaluate the condition of your shoes-a shoe that is too worn is not giving you the cushion and support you need