Rod Cedaro: 10 Tips a Week to Keep You Injury Free When Running – Part 2

Rod Cedaro: 10 Tips a Week to Keep You Injury Free When Running – Part 2

11. If you’ve got an ache or a pain visit a specialist sports medicine doctor, podiatrist, physio, dietitian, etc. You wouldn’t go to the corner mechanic if you owned a Ferrari, so when your athletic machine needs tweaking, take it to a specialist. Ideally, try to find a specialist who shares your passion for endurance sports.


12. People with chronic back pain typically have tight, weak inflexible lower back and abdominal muscles so rectify these shortcomings. People with chronic back pain are typically very tight through their lumbar/hamstring complex and are often weak through this region and their abdominals. If this sounds like you, seek out a sports physio and have some appropriate exercises designed to counteract this problem. You’ll be amazed at how quickly you’ll be able to rectify the discomfort.


Rod Cedaro: stretching is important

Rod Cedaro: stretching is important

13. If you’re out for a run and you start to chafe and don’t have access to vasolene or something similar rinse the area with water or salvia It is the electrolytes in your sweat that causes the friction that leads to the abrasion of chafing, remove them and your problem will subside, hopefully long enough for you to get home


14. The heat can be a killer. Don’t run hard in the heat if you aren’t well acclimatized. To prevent heat stroke, heat cramps and heat exhaustion, don’t run hard in the heat until acclimatized and stay well hydrated with sports drinks.


15. Visualization is a useful tool to keep you on track and motivated both in training and competition. Visualing various prompts while running can help you stay on task. If you struggle over the closing stages of a race when the pace picks up imagine yourself being chased down by a lion from behind, if you can get by that person in front of you before the finish-line the lion will catch your competitor and not you!


16. Always cool down gradually after a workout with at least five minutes of easy jogging and walking. Some athletes can actually faint if they stop too abruptly after a training session as blood pools in their legs, particularly if they have been training hard in hot conditions. Cooling down progressively over 5-10 minutes ensures that your circulation returns to normal.


17. The 10% rule on stretching and stabilization work helps prevent injuries. Ideally, 10% of your total training time should be devoted to stretching and strengthening those muscles that carry on your various triathlon disciplines. Nowhere is this more important than for your running muscles. Stretching as part of your warm-up routine will help reduce the muscle friction in your stride. Doing stability exercises 3-4 times a week helps improve the stability of your pelvis and lower back when running, particularly after this region is pre-fatigued coming off the bike.

Rod Cedaro running tips

18. Pain is an early warning sign. Pay attention! This could be early sign of an injury. If pain or soreness doesn’t go away after a day or two and grows worse, something is not right see an appropriate professional.


19. Cross training is the key. Runners who only run are more prone to injury. Triathletes are able to share the training load between three different sports. If you overdo it a little on the run, back off and bike or swim. You’ll maintain your cardiovascular fitness, without the undue stress running places on your body.


20. If something hurts for two days straight while running, then take two days off. The 2-Day Rule. If something hurts for two days straight while running, then take two days off to ensure you’ve fully recovered.

Find out more from Rod Cedaro in Part 3