5K season is coming.
I know as soon as it starts to get close to 5K season, I have notice a lot more people running outside.
It is great to see people outside and having fun but I know, well over half of them will have to stop running because of some nagging injury.
If you do not want to be the half that is injured, let me show you 3 ways to do that.
Step #1 – Start Off Slow
I know, we all know this but most of us do not follow this, but our bodies need to.
When we start running, we feel good and we think of how fast we were able to run before and we want to get back to that level right away but we need to prepare out bodies for it.
If you head out and start running at the level that you were running before, you will get injured. Start off a notch or two slower then last year and give your body 2 to 4 weeks to build up to last year, then you can pick it up the pace.
Step #2 – It Might Be 5 K season but Your Joints Aren’t warmed up to it the idea yet
It might be 5K season but it takes a few minutes for your joints to warm up. If you do not wait for them to warm up, you can increase your risk of injury.
At the start of your run, give your ankle, knees, and hips about 5 to 10 minutes to warm up. You do this by running a little slower than you usually do.
This will loosen up the joints and warm up the muscles leading to a better run and less likely to get injured.
Step #3 – Little Stretch Afterwards
The debate on when to stretch has been decided, stretch after your run.
If you stretch before, it will affect how well run.
If you stretch afterwards, it will help you recover for your run and get your body ready for the next days run.
The Last Word on Running Injury Free
Now get out there and run but remember the three little tips that I gave you.
Running is such a great thing to do but being injured is not.
Remember to start off slow, warm up your joints and stretch after your run. I know if you do these 3 things, it will keep you running all 5K season.
About the Author
Rick Kaselj is a personal trainer in Vancouver, Canada that specializes in designing exercise programs for clients recovering from injuries. Rick has trained thousands of clients and completed his Master’s of Science degree focusing on injury recovery and exercise. Rick shares with other fitness professionals and exercise enthusiasts, the exercises he uses to prevent knee injuries and overcome knee injuries in the Knee Injury Solution program.