Top 6 Mistakes to Avoid While Running This Summer
As a runner and dedicated physical therapist specializing in working with active individuals like yourself, I understand the importance of running not only for physical fitness but also for mental well-being and overall health. However, as much as I advocate for the benefits of running, I also recognize the potential for injury when certain mistakes are made.
Here are the top 6 mistakes to avoid while running this summer. It’s okay if you’ve already made these mistakes; changes can be made!
Warm-Up: Always start with a dynamic warm-up to increase blood flow and flexibility. A proper warm-up prepares your body for the demands of running, reducing the risk of injury.
Avoid Overtraining: Listen to your body and include rest days in your routine. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. Incorporate rest days to allow your body to recover and adapt to the stress of running. Rest days can still include activities such as yoga, walking, swimming, or other light cross training.
Respect Pain Signals: Distinguish between normal discomfort and persistent pain. Ignoring pain can worsen injuries and lead to long-term damage. If you experience pain while running, take a break and address the underlying issue before returning to your training. Take time to understand your own body, and know the difference between pain, and muscle soreness.
Include Strength Training: Strengthen muscles with exercises like squats, deadlifts, and lunges to prevent overuse injuries. Strength training improves muscular imbalances, enhances running efficiency, and reduces the risk of common injuries such as shin splints and runner's knee. Don’t forget about your hamstrings (the muscles on the back of your thighs), no one likes training those, but they are SO important!
Focus on Form: Maintain proper posture and landing technique to reduce strain on muscles and joints. Good running form improves efficiency and reduces the risk of overuse injuries. Pay attention to your posture, stride length, and foot strike pattern while running. You may even choose to have your run form evaluated, or invest in working with a running coach.
Prioritize Recovery: Stretch, foam roll, hydrate, and refuel post-run. Quality sleep is crucial for recovery, allowing your body to repair and rebuild muscle tissue. Incorporate recovery strategies into your routine to optimize performance and reduce the risk of injury.
By following these tips, you can minimize injury risk and enjoy your runs to the fullest. Remember to listen to your body, prioritize recovery, and seek personalized guidance if needed. Once again, utilizing resources such as performance physical therapy, run coaches and registered dieticians can make a huge impact in your running.
Happy running!
