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Monday, July 28, 2014

Injury Prevention For Runners

I am proud to be a 3M-sponsored blogger, and have the opportunity to evaluate 3M products.  Opinions are my own and I selected additional products used in the project.

Here are the facts: 
Close to 50% of runners face an injury each year. 
That number increases to 80% of runners who will experience injury during their running career.

Remember my ankle that turned black and blue after Christmas 2011?  Yup, thank goodness I had an ACE™ Brand Elastic Bandage to give me firm support for my sprain.  I wore an ankle brace for about 8 months after the sprain. 
I loved the ACE™ Brand Elastic Bandage that I had then, but ACE Brand has made the product even better with the new ACE Brand Clip that’s quick, comfortable, and more secure.  Plus it’s easy to adjust and won’t snag on clothes.  Winner.  Winner.
In my last post we talked about leg-strengthening exercises for runners.  That will go a long way to keeping you injury free, but here are 4 more tips for injury-free running.
1.    Avoid the Terrible “Too’s”
How can you assure that your relationship with running will crash and burn?  Too much, too soon, too fast.  Start slow if you’re a new runner.  That means speed, distance and frequency.  Even if you’re an experienced runner remember that not every workout needs to be a race pace and you need off days to recover and really develop into a faster, stronger runner.

2.    Work on Flexibility
Consistent stretching will help increase and then maintain your flexibility, which will improve your running, posture, and help prevent injuries.  There are a lot of misconceptions about the best stretching practices. I advise stretching at least an hour after you run and holding each stretch for 30 seconds without bouncing.  Dynamic stretching is also good too.  Find a routine that you like and do it nightly.

3.    Wear The Proper Shoes
Not all running shoes are created equal.  Not all runners are created equal.  We have different feet, pronation, and alignment that means certain shoes could be better or worse for you. Find an expert in your area who will analyze your gait and recommend the proper footwear.  This is also important if you’re already recovering from an injury.

4.    Remember The Proper Nutrition
You can’t drive your car without gas and you can’t keep training and running without properly fueling your body.  Eat before your run, hydrate during, eat around 15 grams of carbohydrates for every 60 minutes you run, and consume carbohydrates AND protein after your run.

If you do unfortunately get an injury that hampers your running be smart about it.  Rest, ice, and use an ACE™ Brand Elastic Bandage to give your ankle, knee, elbow, or wrist with the support it needs to recover.  You can check out their website for videos on exactly how to properly wrap your ACE Brand Elastic Bandage.
Want to see how ACE™ Brand has some fun with their new “Fix the Clip” idea?  Check out these fun videos:
Do you stretch?
Favorite post run snack or meal?

Love and bye bye injuries,
Carissa & Kyle

7 comments:

  1. Replies
    1. haha! Thanks! They can be terrible and I get caught in the "too fast" sometimes.

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  2. Great tips! It's scary how many runners will face an injury!

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  3. I think it's also really important to vary your intensity levels as well as the mileage - not doing the same miles at the same pace every run.

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  4. Really great tips for runners! Thanks for those info and for pics!

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Your comments make me smile! :)