5.24.2012

A Few Points I Have Learned About Running and Training

I had a friend that is new to running ask me the best way to prevent injuries as she starts training for her first race. I thought I would share the items I shared with her. I am sure for those of you who run on a regular schedule these are things you have known forever. I want to share them from my view because remember Im just a regular girl that started running to get in shape. I went from not able to run a block to now having 2 half marathons, 6 5k races, 1 relay marathon team under my belt. So along the way I have picked up a few tips to help other average new runners and I really wanted to share! We all know I am not a professional and this is only what works for me.



1. There have been times I start running in the evening and the darkness will sneak up on me so don't cut it close. Always wear reflective clothing in the dark. I have found that my city is not a runner or bike friendly city. The cars like to make it known they rule the road. Don't take any chances.

2. Replace your shoes every 400-500 miles. I must admit this one is really hard for me. I get so attached to my running shoes and the thought of breaking in a new pair kills me. On the other hand I also remember how I almost stopped running due to pain but it was because my shoes were the issue. I log every single mile with my Nike app.



3. Ice bath- If I run over 10 miles I always sit in an ice bath up to my hips to help with a quicker recovery. Everyone is different and some people wait until the hit 13 miles or more. Now its not always an actual ice bath but a very cold one will work just fine. I only sit in for 10 minutes. After the first 2 minutes you just become numb, you can do it!



4. If you are going to take on running you must get a good night sleep. Your body really does need it for recovery. If I run when I am sleepy my posture is bad. I ran my last half marathon a little tired and actually caught myself closing my eyes while running.........now that's not good!

5. When I run in a race I always try to run in the center. I am sure everyone has different thoughts on this but I find that in almost all races I have taken part in the sides of the road slant and cause me to pull more from my hip muscles. Now if you are a runner that runs, stops, runs, stops I would recommend finding that perfect spot to the side where people don't trip over you. I share this as an example I have learn from ! I have been the person that tripped and the person that caused others to trip.


Love this photo showing me running in the center of the road but the arrow is to funny!

6. When I first started running I would get home and think soaking in a hot bath would be wonderful. I can tell you it increased inflammation and actually caused more pain for a longer period of time. No hot baths after a long run.

7. Do not increase your distance more than 10 percent each week. I made this mistake once and increased to much and really irritated a muscle.


8. Ok, this one is yuk but always keep your toe nails cut short. I always forget this one and right now I have 3 black and blue bruised toes. You can also cause the toe nail to peel right off which is not pretty for summer sandals and hot sweaty runs!

9. When running watch out for GU packets. I stepped on a packet before that was half full and when the GU came out it made my shoe very slippery and sticky.

10. Watch out when stretching and for those stretching around you. I am sure you saw in my previous post the person next to me in my last run decided to stretch out of no where and kicked me hard on my thigh. Left a nice blue bruise and then I had to run 13.1 miles! What was she thinking ...but accidents happen.

Hope you found this list helpful with tips on how to prevent injuries! Next time I am going to share tips on how to think of others when running. I have learned a lot of what not to do and what to do in this area!
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