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How to run well, without injury (1)
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How to run well, without injury (1)

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Take steps to ensure you run well and minimize the risk of injury.

Take steps to ensure you run well and minimize the risk of injury.

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  • 1. 5 Tips for Running Well Without InjuryThis presentation features the song "Perfect Tomorrow" by Mokhov, available under a 60 Second Fitness Creative Commons Attribution-Noncommercial-Share Alike 3.0 license Courtesy of www.BeatPick.com
  • 2. Common Injuries to AvoidThe risk of injury is part of running1. Sprains2. Fractures3. Shin Splints4. Knee Pain5. Pulled Muscles Image courtesy of Sura Nualpradid / FreeDigitalPhotos.net
  • 3. #1 Warm - Up Warming Up: - pumps blood tomake muscles morepliable- Prepares musclesfor stretching- Improves reactiontime and coordination Image courtesy of Ambro / FreeDigitalPhotos.net
  • 4. #2 Stretch Stretch before and afteryour run to: ● improve blood flow ● lubricate joints ● improve flexibilityFocus on: ● calves ● hamstrings ● quads Image courtesy of imagerymajestic / FreeDigitalPhotos.net ● groins ● hip flexors
  • 5. #3 Remember the 10 RULE Dont increasemileage by more than 10% a week!Overdoing it can lead to injuries Increase gradually Image courtesy of Marcus / FreeDigitalPhotos.net
  • 6. #4 Use The Right Shoes!Select shoes that areright for you foot andrunning style.Ensure your shoesprovide the supportand traction you needfor a fun, safe run!
  • 7. #5 Run on Forgiving SurfacesA lot of runninginjuries occur becauseof the jarring effects ofrunning on hardsurfaces.Include runs on thetrail, beach, a track orother surfaces thatcan help absorb Image courtesy of federico stevanin / FreeDigitalPhotos.netshock.
  • 8. Outside Health and FitnessFor more articles, information and motivation to get outside and in-shape visit: www.outsidehealthandfitness.com See You Outside! Sign up at Outside Health & Fitness to get your free copy of the eBook " All About Running" and get tips, information and exclusive content! Get your copy now. This presentation features the song "Perfect Tomorrow" by Mokhov, available under a Creative Commons Attribution-Noncommercial-Share Alike 3.0 license Courtesy of www.BeatPick.com