Runner's Tips

  • Written by Dr. Lucas Szczepanik B.Sc., D.C.

    1. 1) Train consistently throughout the year - avoid the urge of "weekend warrior" style running.

    2. 2) Start slowly and gently - increasing your run time by no more than 10% each week. This goes for stretching as well. Stretching must always be done before and after a run. Keep in mind that the muscles need to be slowly and gradually stretched. Doing these maneuvers too quickly can lead to muscle spasms or injury to the muscle fibers.

    3. 3) Plan in sufficient rest days.

    4. 4) Be holistic in your approach to training - listen to all the self-training and remember thatwhat you eat and how you sleep affects your training.

    5. 5) Train first for distance and then for speed.

    6. 6) Alternate the easy with the hard days (weeks and months)

    7. 7) Train under the direction of a coach.

    8. 8) Keep a detailed log of your running. It is vitally important to monitor your physical gains, and warn you of physical losses.

    9. 9) Visualize achieving - keep the mind fit.

    10. 10) Keep the joints, ligaments, and muscles in their peak state of health. Physical upkeep includes many types of therapeutics ranging from massage, chiropractic, physical therapy, acupuncture, as well as other modalities.


     

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