how do i run and avoid injuries?

gooberr4
gooberr4 Posts: 253 Member
edited September 24 in Fitness and Exercise
So I know cardio is good for you but I also know that running is/can be bad on your joints? I've really come to love running tho and im paranoid that I'm going to burn myself out. So I was wondering how other runners run "healthy" i guess. How many days are you running and how many are you taking off? what kind of cross training do you do? (if any) and what are some good strength training exercises?

as a side note...my calves are huge and when i run they STILL burn...I'm running heel to toe and i stretch before but they're pretty much always in slight pain. any suggestions there?

thanks :)

Replies

  • sara_m83
    sara_m83 Posts: 545 Member
    Do dynamic stretches before your run and static stretches after. Make sure you warm up slowly and cooldown with at least a 5 minute walk afterward plus your stretches. Don't push yourself if anything hurts. Most importantly, listen to your body. Everyone is different. I run 3-4 times a week, sometimes consecutive days. I bicycle, circuit train, and swim for cross training. This works for me, but may not suit everyone.
  • mrau719
    mrau719 Posts: 288 Member
    I have good calves and still get some soreness. if it's still slightly new to you (which it is to me) they might still hurt just like any other muscle as you are building muscle. And not to sound rude, but just b/c your calves are huge doesn't mean they are that strong or in running shape. Running may just utilize other muscle fibers that say weights might not. Some people just have more defined/better muscles than others.

    You could also look into better shoes. Some stores/running companies will do a gait analysis and then recommend shoes for them. That could also be better for your joints than an old pair may. Also running on an actual running track is better for your joints than concrete b/c it has more give/cushion to absorb that shock of your feet hitting the ground.

    Good luck!
  • dkiles
    dkiles Posts: 45
    Make sure you are fitted with the proper shoe. That can make a difference in running. Running on worn out shoes can cause injury. I'm training for a 1/2 marathon with a local running store and I am following their schedule. When I first started running I started power walking and then jogging and going a little further each time. I would also run for so many minutes and then walk a minute. For cross training 2 times a week I am doing a fitness boot camp type class. Yoga is also good for runners. I like the deep hip stretches I get from Yoga. Anything that strengthens your core helps your running improve.

    For the 1/2 marathon I get at least 4 runs in a week. Some of them are easy with Saturday's being the days we build up to longer runs. The biggest mistake I have seen with running is people doing to much too fast. A friend of mine went from low mileage up to really high mileages in a couple weeks instead of building up and she gave herself a stress fracture.

    As far as your calves I try to stretch them a little before I run. It could be something shoe related. I found that I needed a stability shoe last spring. I do recommend a good running store for proper shoe fitting. Those people usually know what they are doing.
This discussion has been closed.

Categories