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Rod Cedaro: 10 tips a week to keep you injury free when running- part 4

31. Be seen be safe. When running in the dark make sure to wear reflective apparel so you can be seen. Leave your Ipod at home and carry your mobile. Don’t forget to let someone know your going out for a run and where you’re going just in case there’s an emergency.

Wear reflective clothing when running at night

Wear reflective clothing when running at night

32. Protect your skin. You don’t want to look weather beaten and 50 when your 30! The sun, wind, heat and cold can all damage to your skin. Make sure you protect it. Use products like sunscreen, chapstick and moisturizers to take care of it.

Use SPF

 

33. Lower back pain is preventable. To prevent lower-back pain, take time to stretch on a daily basis particularly through your lumbar and hamstring region. If the pain is especially acute, stretch, ice the area for 10 minutes, and stretch again.

 

Lower back stretch

Lower back stretch

34. To treat windburn try using a one-percent hydrocortisone cream. You can find this at most chemists and it will calm the irritation and burning.

 

35. Eat the “rainbow” – the more colour in your diet the better. Antioxidants such as beta-carotene and vitamins C and E are most common in fruit and vegetables they are said to offset the effect of free radicals which speed the aging process. Eating a diet rich in antioxidants will help keep you looking and feeling younger for longer.

 

Eat a colourful diet rich in fruit & veggies

Eat a colourful diet rich in fruit & veggies

36. Training and racing in polluted areas can increase your exposure to free radicals. The free radicals that you need to worry about are the ones that infiltrate your body via environmental pollutants, such as ozone and cigarette smoke. If you’re forced to train in polluted areas (e.g. Travelling on business) try to get out early in the morning before the morning peak hour when there are less cars, trucks, etc. on the road.

Run early in built up areas

Run early in built up areas

37. Free radicals are central to the process of training adaptation known as the “training effect.”Free radicals produced after a hard training session provide a signal to muscle cells that it is time to make adaptive changes to exercise.

 

38. Learn to be objective with your training. There’s a fine line between training hard and “over-training”. Try not to cross it! To avoid injury, draw the line between hard workouts and overtraining.

 

Foam rolling is great for hip flexors

Foam rolling is great for hip flexors

39. For running your hip flexors, in particular your psoas is very important, strengthen it and keep it flexible. Your psoas basically connects your legs to your body. It runs from the base of your thigh bone to your lumbar spine. If it is weak or tightens up your running suffers. Work on it with appropriate stretches and strengthening exercises.

 

40. You can’t train a tired body! Look for the signs and symptoms of over-training. Take yourself to the edge but don’t go over it.

 

For more of Rod Cedaro’s tips, see part 5