June 14 2018
Coach Hillary Kigar offers her best tips on how runners can find time for running despite shifting schedules.
Pain free is the way to be! These seven easy exercises stop running injuries before they start.
PICTURE THIS: You’re out running on a beautiful morning, the wind in your hair, the sun on your skin, endorphins fl owing through your body. All feels right with the world until a pain shoots up your ankle, knee, foot or hip and threatens to take away your favorite pastime. Nearly eight out of ten runners (79 percent!) experience a similar scenario every single year. Injury strikes, forcing them off the road and onto the couch.
So how can you remain a lucky 21-percenter? Believe it or not, running itself isn’t to blame for all your aches and pains. A sedentary job, for example, can decrease the range of motion in your ankles, hips and back, making your body ill-prepared to get up and run. Women are also prone to a weaker posterior chain (glutes, hamstrings and calves), leading to–you guessed it–injury.
The key to injury prevention is to address the major culprits: muscle imbalances, mobility impairments and weakness in the core. A routine of corrective and strengthening exercises can prevent these issues to keep your body strong enough to go for miles.
Aim for one to three sets of each exercise. Rest for as long as you need between each set and use enough weight to challenge your muscles while still allowing you to maintain good form.