(and how to limit your chance of getting hurt)

4 Risky Times for Running Injuries

Jason Fitzgerald

Strengthrunning.com

Who am I?

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Founder of strengthrunning.com USA Track & Field certified coach2:39 marathonerMy coaching has been in:

You and I both know it…

Injuries can happen at ANY time.

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Now I’m no Nostradamus,

BUT…

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There are times when running injuries are more likely to happen.

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And even though hard running will help you become a better runner, it’s

a little risky.

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So when you know the warning signs...

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You can adapt your training to stay healthy

And I’ve always said that

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injury prevention is the key to running faster (and happier)

Alright, so when are these

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Danger Zones?

#1

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You’re building your mileage

#2

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You’re running higher mileage than ever before

Series10

5

10

15

20

25

30

#3

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You’re racing frequently

#4

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You’re a new runner

(welcome to running!)

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During these times, you’re experiencing significant stress

• A new mileage level• Increasing mileage• Frequent max effort races• Running! (it’s new, after all)

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Understandably…tiredyou’re going to be

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And you’re in uncharted territory

How will my body

react?Is an injury

on the horizon?

Am I ready for this??

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So here’s what to do…

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Don’t do two things at once

Focus on just one goal at a time – increasing mileage, adapting to a new

mileage record, or racing

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Take care of yourself*

• Sleep 8-9 hours• Don’t skip your strength work• Do a dynamic warm-up before you run• Be flexible: slow down or run less if necessary• Easy on the partying…

* (you should be doing this anyway!)

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Every piece of your training should be progressive

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Because when running isn’t progressive, you end up doing this…

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And accomplishing very little

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But at Strength Running, I want you

to accomplish all of your goals

so make sure you’re extra careful when you’re building mileage, at a new mileage record, or when racing frequently( )

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Learn more at:

(http://strengthrunning.com)

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