How to Prevent Running Injuries

Video Transcript

"The next topic we are going to discuss is injury prevention and ways to stay flexible and keep yourself from getting injured, which is going to stop your run training. Flexibility training can be anything with the abduction or adduction movements in the gym, shuffling back and forth, back pedaling. Basically anything that would break up the monotonous back and forth motion of going in a straight line, which is what running is. Another thing that would help with injury prevention is after longer runs, take an ice bath. Fill a bath up with cold water, put a bag of ice in it and sit in it for 10-15 minutes. It reduces swelling and allows you to recover faster; it allows you to stay injury free for your longer runs. Stretching also helps with the injury prevention for your muscles. Then finally when you start ramping up your mileage or if you decide to start running more frequently, or a higher volume of miles, something to keep in mind as a general rule is 10% increase per week. So if you are running 10 miles this week, you're not going to increase it any more than 1 mile the following week and so forth."