One of the biggest causes of injury is an overuse injury. The best ways to prevent these types of injury are:
1. Warm up using a dynamic warm up
2. Recover properly (stretch, rest, nutrition)
3. Train appropriately – slow gradual progression based on moderation, consistency, & rest
4. Cross train
5. Listen to your body – don’t push yourself past pain if your body is saying no.
Since I’m going to be re-doing the 10K program that I did in the fall over the next couple of months, I decided it was important to try and actually follow the program much more closely than before. As I’ve said in previous posts, I didn’t feel like I accomplished everything I needed to during that clinic. I think I got a bit lazy with the program, and ended up skipping multiple workouts. Come 10K time, I really didn’t feel ready for it (and then ended up getting sick, so I never found out if I could do it or not!).
One of the things I was definitely skipping last time was my cross training sessions. I was doing a little bit of yoga at first, but then even that dropped off – which I’m going to be re-starting soon again as well. I definitely wasn’t doing any other sort of cardio, especially because I had quit the gym and it being winter I didn’t really have anything to do in terms of cross training cardio.
Last week I decided to re-join the gym, as the weather has been insanely cold and I wasn’t even running since I wasn’t wanting to brave the cold. So far it’s been really good, I’ve been making it there to workout more than I have in the entire month and a half prior to joining. I’ve noticed a higher energy level and better mood all around. I definitely notice the effect on my mental and emotional health when I haven’t been working out.
Tuesday I went to Spin class with a friend of mine and wasn’t looking forward to it, but was glad she wanted to meet up for it. I feel like I have to push myself twice as hard to get to the gym just to cross train since I don’t enjoy it as much as running. It was a tough class, but I’m happy with the result, and the fact that I’m protecting myself from injury hopefully. I’m also hoping to increase my endurance level for the long races by cross training my body and lungs so that they will be ready for the long haul.
This is how I felt through part of class… (via – Women’s Health Magazine)
Here’s another blog post about why cross training is good for runners: Simply Nicole
Here’s to cross training like a boss, and trying to keep it up! How do you cross train? Do you? What cardio besides running do you love to do? I’m trying to find something I really love (and I don’t think spin is it… haha)!
193 days to go…