Rod Cedaro’s 10 Tips a Week to Keep You Injury Free When Running : Part 1

 Rod Cedaro (M. App. Sc.) Consultant Exercise Physiologist ACC Accredited Level III Triathlon Coach

Launching into a heavy run training program can tear your legs apart if you aren’t adequately prepared. I’ve prepared 52 top tips to help you make running a lot easier on your body.

Rod Cedaro running1. The impact of running can be lessened by having strong joints You can lessen the impact of running if you have strong joints. How do you develop strong joints? By slowly and progressively building up to your running. Start with progressively longer walks of you have to until your body adapts.


2. To prevent running injuries increase strength and stability The three most common joint areas that are injured by running are the hips, knees and ankles. Improve your strength, flexibility and stability through these regions and you’ll lower the incidence of injury.


3. When you start a running program it is common to be sore through your calf muscles. You can lessen this discomfort by warming up, cooling down and stretching thoroughly through the lower leg region.


4. Where possible, don’t pierce blisters, allow them to heal of their own accord. If they are really painful, dip a needle in some form of an antiseptic fluid, pierce the blister, drain it and then cover the area with a band-aid or something similar. Blisters are caused by friction between the shoe and skin which creates “hot spots” and areas that rub. Identify these areas early and cover them with some vasolene. Good quality, purpose made running socks can also be helpful.


5. Use moisturizing lotion and lip balms. Use moisturizing lotion and lip balms to treat areas of your skin exposed to windburn during the winter. This will help stop your skin and lips from drying out and cracking which can be extremely painful.


6. Sunburn can still be an issue during winter. We live in Australia, the country with the highest incidence of skin cancer anywhere in the world. Even during winter sunburn can still be an issue. Regardless of the time of year protect your skin with sunscreen.


7. Look after your feet and prevent athlete’s foot. “Athlete’s foot” (tinea), can be extremely uncomfortable and in extreme cases debilitating to the point it can stop you from running. To prevent this ailment change wet socks immediately and dry your shoes and inner soles as quickly as possible to remove all traces of moisture. Rotating two pairs of training shoes and stuff the damp ones with newspaper is a good way to achieve this.


8. Strength-training helps your running. Stronger legs help you absorb training more effectively and offset the chance of overuse injuries. Completing some appropriately designed strength training exercises will help you run stronger for longer by staying injury-free.


9. Excessive training can compromise your immune system so know your limits. Some training improves immune function, take it too far, too fast, before your body has the chance to adapt and your body will fall into mal-adaption. If you find yourself continually coming down with colds, flues and other such infections, chances are you’ve given your immune system a hammering, back off the training volume but more importantly, back off the intensity which is the major cause of lowered immune function.


10. Don’t run in a vacuum. Running can almost be hypnotic, it can be a great escape as you day dream or chat to training partners, but don’t ignore your surroundings. This is a really easy way of wiping yourself out by tripping over gutters, running into low lying tree branches, or getting hit by cars. Enjoy the escape of running but stay aware to avoid potential disasters.

Find out more tips  from Rod Cedaro in Part 2