Run this way.
Recent?research?says at least 50% of all runners get injured each year, with the knee accounting for at least 27% of all these injuries, while the Achilles tendon and calf represent 25%.
As an Endurance runner and top 5% age grouper in road races ranging from 5K to Marathons (to give you an idea of my stats, I have already run 852 miles this year alone. In 2021, I ran 1,900 miles, and 1,337 miles in 2020 and so forth) here is my advice to enjoy running, injury free.
If you feel pain in your knees running, stop immediately.?You are compensating with your knees for a body part that needs to be strengthened. Instead, head to the gym and start weight training, focusing on building strength in the following: calves, glutes, hips, core, and the bottom of your feet; there are 29 muscles associated with the foot alone! And start cross-training with the StairMaster; it mimics running while building glute and hip muscles.?
Master your heart rate.?With simple breathing, you can control how rapidly your heart beats. It takes time to master this skill set, but it makes running much more pleasant once you do.
Master your cadence.?Your cadence is the number of steps per minute. Research confirms the higher your cadence, the fewer injuries you will have. For example, if I walk my dog, I can easily cover 2,000 steps in a mile. But when I run, my cadence is swift; I don't even use 10,000 steps for a 6-mile run. Instead, I focus on landing on my midfoot. I count my cadence when I run, which is why I can miles while pacing myself within seconds of each mile, regardless of distance.?
领英推è
Nutrition.?As we now know, certain foods can create havoc in the body, leading to high levels of inflammation. The more serious you get about running, the better off you are, fueling your body with whole foods and avoiding food-like products. Watermelon, cherries, citrus fruit, pineapple, and turmeric are great for fighting off inflammation!
Are you ready to run? Call me - I am a certified IRONMAN Coach, NASM certified Nutrition Coach, Personal Trainer, and Wellness Coach.
Ilana
https://goatmatters.com/
Helping busy mums swap bad habits for good to lose weight and gain physical and mental strength the fun way through personal training and coaching. |Personal Trainer |Nutrition Coach (In training)|Run Coach lCoaching
2 å¹´Totally with all of above. I had knee twinges years ago but now I make sure I keep up with some sort of strength training. But when I train for a half marathon or longer I tend to slip I to 95% running 5% strength! Very naughty
Acquisition & Full Sales Cycle @ THERMOWAVE | Endurance Athlete | IM, 2xIM, 5IMin5days
2 å¹´also tip on Watermelons, eat as much as you can of that white thing, its loaded with bunch of vitamins and especially amino acid citrulline which the red part is lacking