Sun Run Training Tips

If you’re worried that running wreaks havoc on your knees, think again: the majority of research indicates that running doesn’t increase the risk for joint degeneration and osteoarthritis.

Running does, however, reduce the risk for heart disease and diabetes, increase bone density and even boost brain power. To enjoy these benefits, it certainly pays to be a runner for life. With just a few preventive measures, you can stay healthy and run for years to come. The most important way to be a lifelong runner is to run consistently. With continued running, you prevent weight gain and become a more economical and better runner.

Make running a part of who you are rather than something you do, and you will never have to worry about fitting it in. If you are pressed for time, run for just fifteen minutes. To prevent boredom, change the places you run.

Shoes

Wearing the right shoes for your type and running mechanics can prevent many injuries, including plantar fasciitis, shin splints and Achilles Tendonitis. Running shoes have a specific combination of support and stability that are distinct from the other shoes. If you have flat feet that roll inward (Pronate) excessively when they land, try stability or motion control shoes, which prevent your feet from rolling inward. For high arches try cushioning shoes, which are softer and support the natural inward rolling motion of your feet. To know if you r feet pronate, wet your feet and walk across a surface that leaves a footprint. Excessive pronators will leave a footprint of the whole foot. If you have high arches, you’ll see a large curved space on the inside of your footprint. Replace shoes every 600 to 700 kilometers before they lose their shock absorbing abilities so the forces encountered while running are not transmitted to your bones.

Proper Training

Sixty percent of the running injuries, including tendonitis and stress fractures, result from doing too much too soon. Increase the length and intensity of your runs by no more than 10 percent per week and back off on the volume by a third for one week every few weeks to allow your body to adapt to the training, recover from the training stress and stay injury free. Start with you your running mileage before adding speed work. Slowly add one day of speed work to your program, then add a second day. Make sure you decrease the volume while increasing the intensity.

Surface

Running on soft surfaces, like grass or dirt trails, lessens the impact on the body compared to sidewalks, because less force is transmitted to the bones and tendons. Stay away from running in the gutter on the roads that are cambered for water drainage, which increases the rolling inward motion of your ankles and can cause Achilles tendonitis. For faster running sessions go to local high school track or park trails.

Strength Training

Muscle strength imbalances, like those between quadriceps and hamstrings and between calves and the muscles on the front of your shin, can lead to muscle and tendon injuries. Attend to these imbalances by strengthening your weaker muscles. Many runners can get rid of knee pain by strengthening their quadriceps. Do three sets of 20 reps each of squats, calf raises off the end of a step and hip abduction exercises, which will make the muscles stronger and help stabilize your joints.