How to run well, without injury (1)

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

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How to run well, without injury (1)

  1. 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. 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. 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. 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. 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. 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. 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. 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

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