Orthopedic Specialists Offer Training Tips for New Runners

Distance running is one of the most popular sports in the United States. In 2013, 583,292 people completed a marathon. Seven hundred and forty-five marathons are scheduled in the US and Canada in 2014. Running is a popular sport for many reasons. It’s relatively inexpensive, doesn’t require a lot of equipment, and can be done at any time. However, orthopedic doctors warn that newcomers to the sport often injure themselves as a result of training too intensely before their bodies have adapted to the activity. Fortunately, many running-related injuries are preventable.

One of the easiest things you can do to prevent injuries is to put on the right shoes. Doctors who specialize in orthopedics report seeing patients injure themselves after running several miles in old, worn shoes, or from wearing shoes that aren’t right for their feet. Most specialty stores will be happy to consult with beginners and get them fitted for the right shoes.

Another way beginners can prevent injuries is by slowly increasing their mileage. People new to the sport often get so excited about their progress that they add to their mileage before they’re ready. This can result in leg cramps, knee problems, or ITB syndrome. Orthopedic doctors recommend that you do not increase your weekly mileage by more than ten percent per week. To simplify the ten percent rule, there are a number of coach-prepared training guides for various distances available on the Internet. These guides are a good way to make sure you don’t add too much mileage as you prepare for a race.

Additionally, cross training plays a role in helping prevent injuries. Cross training is any type of exercise that complements your run. Exercise muscles that aren’t worked as hard during running and may be weaker, lowering your risk of injury. For example, running strengthens the quadriceps muscle, but does not work the hamstring. By strengthening the hamstring, it is less susceptible to pulls and tears that can result from imbalance. Cycling, strength training, yoga, and Pilates are all cross-training options. Another benefit of cross training is that it combats boredom. Cross-training provides a mental break and helps prevent the burnout that even veterans can experience.

Finally, many beginners make the mistake of ignoring rest days. Orthopedic doctors suggest that you take at least one rest day a week. Your muscles need this time to develop and repair themselves. Pay attention to aches and pains and don’t ignore aches that get worse while you train. Bread is a sign that you should take it easy for a day or two. Missing a few days of training is preferable to being sidelined for a longer period of time due to a preventable injury.

Running can be an incredibly rewarding sport if approached safely. Smart training strategies will help you achieve your distance goals without injury.