Running Tips

Common Mistakes and Successful Remedies
Running injuries can usually be traced to a few common pitfalls—muscle imbalances/weakness, over-training, poor form, and inappropriate footwear. Training errors are also to blame—repetitive course, repetitive speed, repetitive distance, letting others set the pace, letting others set the distance, and lazy nutrition and hydration practices.
Successful training "do's" include following your training schedule, building up your miles gradually, focusing on pacing for your event, listening to your body, hydrating and eating for performance, getting the right shoes, and stretching. Strength training is also important to incorporate in your weekly routine. All of these "do's" will keep you running pain-free and improve your performance.


Going the Distance:
-Run with a friend or a running group to keep you motivated as your distance increases. Most important for the summer months, fuel up with electrolytes every 45 to 75 minutes of continuous running to help keep your body going.

-As you build mileage, remember that you're now burning more calories than you were early in your training. Keep your caloric intake up by eating snacks throughout the day, and plan your evening meals wisely.

-Don't underestimate the heat! Protect your skin with waterproof sunblock, and wear light-colored clothes and a hat to keep you cool. Avoid the midday hours when the sun is at its highest and the temperature is warmest. Run either early in the morning or early in the evening to avoid the heat and UV exposure.

-Make sure to warm up your muscles by starting your runs with a very gentle jog or some walking. You're more likely to get injured without a proper warm-up. After you run, stretch your major leg muscles: hamstrings, quads, hip flexors, and calves.

Source: New York Road Runner's weekly email, Hospital for Special Surgery