Running Training Through Injury

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Running Training Through Injury

As cold weather approaches, joint injuries become more frequent. Not only do we return to fall and winter sports, but the lower temperatures decrease elasticity of tendons and ligaments, resulting in increased susceptibility to injury. My impetus for writing this article is for the number of people who are “not being able to exercise” in the presence of a shoulder, knee, back, or ankle injury.

While you want to follow the doctor’s recommendation for movement about an injured joint, there’s no reason that you can’t stay in lean, fit shape while rehabilitating. It’s just going to take a modification of your training program – the key being to keep stress off the affected area. Try the following workout programs with these 4 common injuries:

1. Ankle & Foot Injuries

Perform the following workout 3x/week, with 48 hours rest between each workout.
Complete 15 repetitions for each exercise.
Complete the two exercises back to back with minimal rest, then move on to the cardio booster.
Complete 60 seconds for each cardio booster.
Move 3-4x through these 3 stations (exercise 1 + exercise 2 + cardio booster)
Then move on to the next triple set!
Perform 30-60 minutes non-weight bearing cardio, like swimming or cycling, on the non-weight lifting days.
Machine Leg Extensions + Machine Leg Curls + Bicycle Cardio Booster
Incline Dumbbell Chest Press + Lat Pulldown + Rowing Machine or Elliptical Cardio Booster
Stability Ball Push-Up + Single Arm Dumbbell Row + Bicycle Cardio Booster
Weighted Crunches + Hanging Leg Raise + Bicycle Cardio Booster

2. Knee Injuries

Complete the following series of exercises as a circuit, moving from one exercise to the next with minimal rest.
Do the entire circuit 3-4x.
Complete 10 repetitions for each exercise.
Do Circuit 1 and Circuit 2 on alternating days
Circuit 1:
Seated Overhead Shoulder Press
Pull-Up or Assisted Pull-Up
Lying Dumbbell Chest Press
Seated Row
Incline Dumbbell Chest Press
Lat Pull down
Circuit 2
Seated Med Ball Torso Twist
Med Ball Crunch
Side Plank Raises
Med Ball Push-Ups
5 Second Front Plank Hold
Corkscrew Rotations in Push-Up Position

3. Shoulder Injuries

Complete the following mini-circuits 5x through every day for three days. do #1 on Day 1, #2 on Day 2, #3 on Day 3. Take one day rest, then repeat.

Mini-Circuit 1:
2 minute bicycle at 100%
20 Barbell Squats
20 Dumbbell Romanian Deadlift
Mini-Circuit 2:
2 minute elliptical at 100%
20 Incline Crunches
20 Low Back Extensions
Mini-Circuit 3:
2 minute treadmill at 100%
20 Lunge Jumps
20 Horizontal Jumps

4. Low Back Injuries

Complete the following circuit 3x during the week.
Perform 30 seconds for each exercise, then rest 15 seconds and move on.
Do the entire circuit 4-6x.
Complete 30-60 minutes of non-weight bearing cardio on the non-weightlifting days
Machine Chest Press
Lat Pulldown
Machine Shoulder Press
Seated Rows
Stability Ball Squats
Machine Leg Extensions
Machine Leg Curls

Speaking of low back injuries, I found a great book called “Run With No Pain” that gives advice to instantly treat low back pain in runners, cyclists, and swimmers. You can check it out here: Running With No Pain

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How to Run Faster – 3 Great Tips

Want to know how to run faster? Well it’s quite a simple process. You need to change the way you train. Whilst you should be trying to increase the speeds you run at to a certain degree, there are many more efficient ways of increasing speed.

In order to learn how to run faster it is important to develop both strength and endurance in to the legs, so to do this you must change your training so that you start to do some shorter but faster runs and cutting down a little on the distances that you run each week.

Studies done on a group of regular runners in a Danish university proved that a reduction in mileage and the addition of a number of shorter sprints gave the subjects an overall improvement in the speeds they ran at. The test runners were monitored against another group of experienced runners that continued to run longer distances at a slightly faster pace.

Sprinting is a great way to build power in to the legs as it predominantly calls upon fast twitch muscle fibres to contract quickly instead of the slow twitch muscle fibres which are mainly used during normal running sessions.

To do sprints it’s important to allow plenty of time to warm up and stretch the muscles thoroughly. You would ideally perform a number of warm up sprints, building up speed gently with each attempt before going for an all out sprint. Try to do around 5 all out sprints leaving plenty of time for recovery after each one.

After a sprinting workout you again need to allow time to cool down properly and stretch out the muscles thoroughly.

Following sprinting, you should allow at least 48 hours before challenging the legs in a similar way as you can expect quite a lot of muscular soreness until the fibres have repaired fully.

Another option you have is to use resistance training in order to develop the power of the legs. Not only will resistance training build strength in the legs but by following a well rounded program, you can expect to see improvements in posture, weight loss, toning and confidence.

Using weight training improves the muscles ability to contract faster enabling the muscles of the legs to work harder before tiring which is perfect for anyone that wants to know how to run faster.

Running hills is another great way to increase the speed that you run at because running up an incline increases the overload placed on the muscles. This is due to increased demand for oxygenated blood in the working muscles. Once the heart is unable to pump the oxygen to the muscles and remove lactic acid build up quickly enough you will need to stop or slow down.

If you don’t have any hills then try using an inclineable treadmill instead.

If you want to learn more great running tips and follow a step by step running program for beginners, so you’re easily capable of running 3 miles without stopping, you need How to Start Running.

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about it here… How to Start Running

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Basic Running Training Program Tips for Beginner Runners

Running has been a popular past time since ancient times which is known to have many advantages including that of making our hearts stronger. It is also a form of exercise that helps us to live longer by making our muscles firm and healthy. Because of its popularity, running has already been considered a sport and many people in different age range are starting to get into it nowadays. But before you begin to run, you must know that there are also certain guidelines to follow in order to become a successful runner. That is the reason why running training tips for beginner runners are made. Here are some of these tips for beginner runners:

Evaluate Yourself

Evaluation means assessing one’s self if an aspiring runner is ready for the trainings and challenges needed to be a good athlete. And with it should come persistence which is necessary to motivate the runner to achieve more and eventually, be able to win in races. Aside from hard work and perseverance, running also involves physical capability. And if the athlete is able to compete physically then he will like and enjoy what he is doing and therefore, he will surely not give up easily.

Physical capability must always be shaped first above everything else. Otherwise, the runner might not be fit to run long distances. So it is very important that assessment be made before engaging in running or even on the course of training. However, signs of readiness are the start to be an effective runner. They are actually the foremost requirement in the running tips shared for athlete-wannabes just beginning to run.

Research and Study Different Running Trainings, Techniques And Strategies

As of late, research has observed that physical capability or readiness is not enough for beginner runners to start running training. It has been found out that mental capability is also big plus to be efficient runners. That is why many people who aspire to be good runners, nowadays, not only spend their time running training on the field but also on libraries or in front of the computers to learn more about running and trainings, as well as techniques, and strategies in training. This added knowledge will greatly contribute to the improvement of an athlete because learning is not just a one time deal but a continuous effort to further improve the status of being a beginner runner.

Eat The Right Amount Of Nutritious Foods

A balanced diet is also important in running training that is why athletes are required to maintain their fit and firm bodies. And the best way to do it is for runners to eat foods that are rich in protein, carbohydrates, vitamins, minerals and fat and especially milk which remains the best source of calcium our body needs.

While proteins are very important for the runners’ growth and repair, the carbohydrates and fats which are nutrients that will definitely give runners the energy to run much faster are also indispensable. Vitamins and minerals are necessary to help a runner’s body work well at its best while green vegetables, fruits, fish, beans and eggs are good to be eaten by beginner runners as well. All of these foods are needed to be taken in the right amount.

Beginner runners can also consult their dieticians and nutritionists to prepare them a special kind of diet that will help them win all races and emerge victorious over the others. Eating the right kind and right amount of food among runners is actually one of the best tips in basic running training.

Practice Religiously

The best way to achieve one’s dream as a runner is to never stop practicing. Almost all great athletes around the world, no matter how good they are, are still practicing to further improve themselves. That is why in order to be an excellent runner, practice must be on top of your priority. Remember, the road to success is never too easy, so hard work must always be ahead of everything.

Yes, this holds true for the saying “practice makes perfect”, but if you can’t be perfect at least try to be close to perfection. Maximize the learning you can get from a good coach or trainer during practice because they will surely give you the best advice you can get from running experts. But above all, every runner must religiously follow his own set of practice exercises as well as schedule to achieve his goals in running.

Really, running training tips for beginner runners greatly help runners in achieving their goals as athletes. However, it is also very important that they follow the tips very closely. Why? Because it is only through running training that beginner runners will be trained to be their best and eventually take the place of the great runners in the previous generation.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Endurance Training Program: Boosting Your Endurance on Your Running Training

Yes, endurance is the key ingredient to winning a race or running competition anywhere in the world. It doesn’t matter whether you are a beginner or you have been running for a few years already. What is important is you know what you want to achieve from your running training as well as how you are going to do it.

Strength Training for Better Endurance

But always remember that a runner will never ever get endurance for running successfully and effectively if he did not push through or undergo “strength training” and while there are some runners who are a little bit skeptical about doing strength-training, thinking it will slow them down, you should know that strength-training is the most effective and best way of boosting your endurance as far as running training is concerned.

And by doing this strength-training, you will surely be a more efficient runner. It teaches a runner how to deal with stress or fatigue at the verge of stopping running. It is the real secret to maintaining your running form which would mean greater running efficiency.

Warming Up Before Running

Running right away with no warm-up exercises is not a good habit for runners. Why? Because doing warm ups before running can actually prevent accidents or injuries at the same time, and more importantly, it conditions your cardio better. Proper warming up should include ten minutes of walking, or doing some light calisthenics to prepare both your heart and muscles before running. It is not good to stretch cold muscles because they are prone to overstretching. This is why stretching should only be done when the run has finished.

Take Running One Step at a Time

Running should always complement how your body feels. Sometimes runners tend to run too fast without considering their body signals and so often encounter injury. If you are running with a friend, observe how you are going too slow or too fast by starting a chit-chat with your friend; or if there is no friend to talk, you may simply hum to yourself while observing your own pace.

Build Your Endurance

Always have a feel of your body. Know when you need to slow down and rest running for awhile. This is the best way to make your endurance stronger. If at one point, you still feel tired from a day’s running, then stop for a while. Adding mileage to your running training while still feeling exhaustion might aggravate your condition and make your heart beat go below the normal resting rate. Therefore, make it a point to gradually add mileage and increase it to 10% every week.

Running Uphill

Running uphill is definitely one excellent way of improving a runner’s overall speed and strength. This has been proven true as it was observed that the way you will run on an uphill track may actually be the same as the movement you take when you climb hills. And they are observed to have basically the same motion as in sprinting where the runner’s legs are lifted very high while running.

Boosting a Beginner’s Endurance

While a runner amateur to running would want to run a farther distance from about two miles to four and eventually increasing to six and eight miles more, the more experienced or veteran runners do not care so much for increasing their distance in as much as they would want to boost their endurance. They would, as much as possible, want to cover their substantial distances in their running training.

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Basic Things to Know Before You Do Your Running Training

Before you start running for your running training, it is necessary to first ask yourself why you’re running in the first place. People run for so many varied reasons. While others run simply to lose excess weight, there are also some who run to be pro-active against cardio problems and some out of passion to do long distance marathons.

The Secret to Running Training Smart

There is no runner who never wishes to compete in marathon events or fun runs such as the 3K, 5K or 10K marathons. The reasons for joining may vary and whatever may be a runner’s goal in running training, it is best to always be guided by some principles of running training.

And the ultimate principle for running is that of mastering the art of listening what your body dictates. As runner coaches always say, a runner’s mastery of putting one foot in front of the other foot is what makes a runner achieve his goals. But this can only be achieved with the practice of the virtue of patience matched with mastering the distance to run.

The Importance of Patience and Distance

The mere luck of patience is what will kill the career of any runner. Most people who reach the verge of giving up until finally giving up running is simply because they were attempting to run too fast. They fail to recognize the importance of slowing down in order for the body to recover and adjust to his needs. That is why it is crucial for a runner to get a feel of how he will start off with his running in order to effectively increase the distances of his runs.

And as a runner, you must always bear in mind that you need to increase the distance you run gradually to upgrade your level of running from 3K distances to eventually 5, 10, 20 K distances. Or better yet, you may start running using gym equipment first, such as treadmill. There, you will see al the details of your run, so you will have an idea of how long and how far you have been running. That way, you will have a more solid idea of your capacity to run and at what distance in your future runs.

Create a Running Training Plan

Training is a very indispensable part of running; thus, it is very important to find a good program that will match well with your personality. Running for a 10K is just like running training every other day for 15-20 minutes, and that would already be a good start.

If you have not found a good running training program yet, then just check the Internet for some sites, because it abounds with effective running plans for the 3K, 5K, 10K and other marathon events you may wish to join. But, you must also realize that having a plan is the same as saying you are going to stick with it. Otherwise, if you do not make it a part of your weekly routine, it will not form into a habit, and naturally, you will have a hard time changing levels from 3K to 5K or to 20K.

Find a Good Pair of Running Shoes

And lastly, it is very important to find yourself a good pair of running shoes if you want to be competitive in your running training without hurting your feet. Finding a no-sweat-wicking shirt will prove to be a good idea, too, especially on hot running days.

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How to Start Running: Beginner Training Program

Set a schedule most convenient to you and at a time when you do not feel too tired or too sleepy to run. Or you might just be turned off so fast about running. Most of the runners who easily find themselves shying away from running just as soon as they have started are those who started on running training too fast, without listening to what their body is telling them. And they end up feeling less confident, asking themselves why the others can do it and they cannot.

Running Training Program to Pull You Off that Comfort Zone

If you are a beginner runner, you should look for a running training program that will first pull you out of that comfort zone. Start with a less straining program such as mere walking and jogging. The ultimate goal here is to get a potato couch off his TV and set him running into the tracks. And when he has already developed that running spirit in him can he step up into a higher level of running.

Losing Your Patience is Normal

Yes, it is normal to lose your patience, don’t worry. It happens to anyone and most of the time when it happens, the runner is tempted to do the training exercises so much to finish fast. However, it is crucial to realize the value of not doing more than what you really can. Even if you think you can run more than the distance you are already running, always be sensitive to your body signals. Do not mind the pressures of continuing especially if they will pose some threats to your health.

Running Schedule: 20 Minutes, Three Times a Week for Every Run

Every running session should have 20 or 30 minutes, for three times in every week, which is just like doing moderate exercising to maximize physical fitness. This particular type of program is guaranteed to make people fit so make sure that you religiously follow this schedule for three days all throughout the week. And the thing here is, since it is done every other day, there is time allowed to lie low and rest for a day. Therefore, the runner is able to rest and recover much faster.

Running Drills: Focus on Increasing Your Running Time and Distance

Increasing the distance you run as well as how much time you spent for that particular distance is far more important than running faster. To run fast, you also have to put a considerable amount of thought on first, making your bones stronger and your body much fitter.

You may do this program by first measuring the time you run or the distance you run. If you are the type of person who gets easily confused, then you might as well choose the one that is much easier for you to follow. Use a stopwatch or any kind of watch or better yet, a timer to measure the actual time you have run. For the distance, you may measure it by simply doing some estimating. You really do not need the exact figures to measure the distance, anyway. An estimate of the time and distance you have run are enough to determine whether you are improving with your running or not. Doing these things will surely give great contributions to your running training.

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