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Rod Cedaro: 10 tips a week to keep you injury free when running- part 3

21. For each mile that you race, allow one day of recovery before returning to hard training or racing. This “Race-Recovery Rule” is becomes even more important for longer events like the half marathon or marathon. Getting back into high intensity training or racing too soon is a sure fire way of breaking down.

 

22. Preventive medicine. Incorporate hamstring stretching and strengthening exercises into your training regime to help stop problems before they start The hamstrings and lower back are areas renowned for causing running related problems with distance runners and triathlete, by incorporating some hamstring stretching and strengthening exercises into your training regime this can provide some preventative medicine to help stop related problems before they even start.

 

Rod Cedaro 1

Visualise your goals

23. Mind games If you find yourself getting anxious before a race, imagine or focus sensations that have a calming effect on you (e.g. Close your eyes and feel the cool ocean breeze on your face before the start of the race. During a rough patch in a race think back to a particularly tough training session you completed and how good that felt working through the discomfort).

 

24. Keep it cool. Forget a hot bath or a sauna after a race or long or tough training session. Hop into an ice bath. Icing is a better post training treatment because cold temperatures cause blood vessels to constrict, slowing blood-flow to the injured tissue which decreases swelling.

 

25. Build your base, increase volume before intensity. Increase mileage before speed. Increased mileage and speed place more stress on your body and each requires greater recovery and can cause overuse injuries. Condition your limbs with lower intensity work before adding in more quality.

 

26. Running/racing when pregnant? “Participating” in a race (i.e. Running) when pregnant is fine as long as you keep your┬ápace conversational. Problems arise when you push the pace and/or elevate your core temperature excessively.

 

Add plyometrics to your workout

Add plyometrics to your workout

27. Explosive power and mobility exercises like plyometrics are helpful. Improve your explosive power/speed/change of direction, etc. by using mobility exercises like plyometrics. These can help you accelerate quickly or change direction when necessary to help you negotiate gutters and other obstacles when on a run.

 

28. Stay safe when running out on the roads. Stay safe when running out on the roads: Always run into on coming traffic, don’t wear Ipods, headphones and the like, be aware of your surroundings, run with a friend or in a group and wear bright reflective clothing.

 

29. Don’t train in elastic laces, save them for race day. Always make sure that your training shoes are tightly laced and knotted to avoid injury and loss of focus, rhythm, and pace. Elastic laces – if you’re training in them all the time, allow your feet to move around too much in your training shoes and can cause blisters and other overuse injuries.

 

30. To prevent athletes foot, dry your feet and shoes as quickly as possible following your training sessions. Change out of wet, soggy socks straight away, ideally have two pair of identical training shoes, allow one to dry whilst using the others.

Find out more from Rod Cedaro in Part 4