28/06/2023
Love it ! Start coaching and learning young ! Set for life !
Taking a proactive rather than reactive approach to injury prevention, can help you reduce your risk of injury! 🙌✨
✅ Sports Massage: Don't underestimate the power of sports massage! Regular massage can improve circulation, reduce muscle tension, and address any tightness or imbalances! If you’re local to Manchester we couldn’t recommend .sportstherapy more highly! 💆♀️💆♂️
✅ Static Stretching: While dynamic warm-ups get your blood flowing, static stretching plays a crucial role in maintaining flexibility as observed by little Evie. Take a few minutes post-run to stretch major muscle groups, targeting those tight hamstrings, hip flexors, and calves. 🙆♀️🙆♂️
✅ Proper Warm-up: A dynamic warm-up routine before each run to activate your muscles, increase blood flow, and prepare your body for the demands of running is a must.
✅ Gradual Progression: Avoid sudden spikes in mileage or intensity. Gradually increase your training volume and intensity over time to allow your body to adapt and reduce the risk of overuse injuries. 📈
✅ Cross-Training: Incorporate cross-training activities such as cycling, swimming, or strength training to improve overall fitness, strengthen different muscle groups, and reduce the repetitive stress on your running muscles. 🏊♀️ 🚴 🏋️♀️
✅ Listen to Your Body: Pay attention to any signs of pain, discomfort, or fatigue during your runs. Rest when needed and avoid pushing through pain, as it may lead to more serious injuries.
✅ Proper Footwear: Invest in good-quality running shoes that suit your foot type, provide adequate support, and replace them regularly to maintain cushioning and shock absorption 👟
✅ Balanced Training: Include a mix of different types of runs, such as easy runs, tempo runs, intervals, and long runs, to work on different aspects of fitness and reduce the risk of overuse injuries.
✅ Recovery and Rest: Prioritise rest days and incorporate recovery practices such as foam rolling, stretching, and sufficient sleep to allow your body to recover and rebuild. 😴
Remember, prevention is the key to success on your running journey. Be proactive, invest in your body, and let those PB’s roll in! 🏅💪
