Injury Prevention - Summary

legs2Injuries are a part of most sports and the process of learning how to prevent injuries usually requires the motivation to learn after being injured. When starting a training program following a long absence, coaches recommend starting at low volume (low miles) and low intensity (reduced speed) and gradually increasing each with time for your body to adapt. Text-book training plans for long distance events will be periodized, with a base-building period of low intensity and low volume, followed by increasing levels of activity, all while incorporating the rest you'll need to avoid injury. BOISE RunWalk's training plans are published for people starting towards their first or second long distance event, and you'll work with your coaches to add cross training and speed training depending on your specific starting level of fitness and your target goals.

 

Use this list to begin your journey into training for long distance endurance events, whether you're running or walking or some combination. Read the other articles on this site to become even more familiar with injuries, prevention and a successful season of training.

• Listen to your body. Pain is a signal. Learn to recognize the difference between pain and fatigue. Fatigue can be good and can be expected.
• Common rule: do not increase training volume or intensity more than 10% per week. Adhere to this rule week-to-week over the season.
• A warm-up should be part of your workout. 5-10 minutes to warm the muscles and get things going.
• Stretching after a workout, gently and comfortably. Yoga once or twice each week can be effective. Various issues and opinions exist concerning stretching.
• No more than two sequential workout days without a rest day or cross training. Work with your coach to periodize your week, month and season.
• Avoid "too much too soon". Set a realistic and attainable goal, create a schedule plan to get there, and let your body adapt.
• Don't try and make up for missed workouts. If coming off an injury, follow the advise of your doctor and coach.
• It's OK to miss a workout. The more workouts you miss, make adjustments to your goals and decrease intensity and volume.
• If you're in pain, seek early intervention. It will likely be less expensive, invasive, and less likely to interrupt your training if caught and dealt with early.

 

 

 



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