Running shoes don’t last forever — if you’re covering 30 miles a week, you’ll be lucky to get six months out of a pair. Most modern running shoes aren’t built to last much more than 500 miles — more if you don’t weigh a great deal, less if you’re heavier than average. And this is regardless of the price, although very expensive shoes will probably have sturdy uppers and inner fabric.

Shoes can be useless and show no signs of wear because the midsole gets destroyed from the constant pounding it been taking. It collapses, losing any cushioning, meaning that every strike is coming down unprotected. Hell counters will lose their stability around the same time and no longer hold your heel straight. Then, once the inners go, essential flexibility is lost, meaning uppers will tear or tear away from the sole, and the fabric inside will get worn as your feet start rubbing. This will quickly cause blisters, but if the shoes have no effective midsole, shins, calves, knees and ankles suffer terrible jolting meaning serious injury is never far away.

Once a shoe wears to this point it will throw you off your usual running stride. Not only will it no longer compensate any pronation problems you might have, it will also cause you to run in a way that is neither your best nor best for you.

Tip: Write down the dates you started using a pair shoes somewhere on them — pick a place where it won’t rub away. If you know how much mileage you were doing each week it will help you judge when to replace them.

Why not visit our web site for all you need to know about Mizuno Running Shoes. For reviews on Cross Country Running Shoes visit our other site.

Article Source: http://EzineArticles.com/?expert=Paul_O._Scott

The passionate runners who want to train their bodies to an elite level frequently ask: Should I be running everyday? In this article, I want to talk about when running often is recommended and if running everyday is the right decision for you.

Whether you should be running everyday is determined by your experience as a runner. The biggest issue with running every day is the commonality of the overuse injury. Runners become really passionate about running and feel so freaking good that they get a positive addiction to it. This leads to running more than your body can handle due to the lack of development on your joints and muscles.

The fact of the matter is that every runner needs at least one day off. The reasoning for that critical one day off is for the body to heal and rest from all the pressure it has been put under over the past week. If a runner doesn’t let their body rest, an injury will creep up and destroy any hopes or dreams of competing in the next race.

For new runners, it is recommended that you run every other day. You don’t want to place too much pressure of your joints and muscles by running everyday that are accustomed to running for extended periods of time. The last thing you want to do is injure yourself before the start of the second week of training. Even if you are an on-and-off runner, make sure that you start with at least a couple of days off and not rush it. Make sure that you understand the challenges your body faces as the weekly mileage increases and how it adapts to the extra running.

Note that one these days off, there are a few simple components of your rest day each runner needs to make sure that are in place: proper nutrition and hydrated, a full night’s rest and low amounts of stress (tell the wife to back-off.)

Nehal Kazim trains runners with step-by-step blueprints of critical tools and techniques to run their next marathon successfully. Running doesn’t need to involve pain and struggle.

Nehal invites you to enroll in a FREE “7-day Blueprint for Beginners Mini-course” with hundreds of runners, just like you, and experience the fulfilling feeling of running a marathon!

Start your FREE “7-day Blueprint for Beginners Mini-course” at Marathon Training

Training for 10k

(c) Copyright – Nehal Kazim. All Rights Reserved.

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When you are jogging for exercise it is important to take steps to avoid injury. This only takes a few small steps and you will find that you are able to run for many more years if you do these things.

Stretch out.
This is one of the most important things that you can do to keep from getting hurt. Before you start jogging you will want to do some stretching exercises like toe touches, neck rolls, and if you know yoga an upward facing dog. These will help to loosen up your hips and neck muscles. Don’t forget to stretch after you jog as well.

Cool Down.
After you are done jogging give your body a chance to cool down by walking for about 10 minutes. This gives your muscles a chance to relax after you are done working out.

Wear good shoes.
Your shoes should have good arch support and if you jog 3 times a week or more, then you need to replace them every three months. A good pair of shoes is important when you are doing high impact activities like running, because they protect your feet.

Wear a good sports bra.
A good sports bra that mimimizes bounce is really important when you are jogging. It will help to support your back and keep your breast tissue from getting damaged (we don’t want granny breasts before our time.).

Jogging is a great way to stay in shape and you don’t even need a gym membership for it.

Where to find a good sports bra

Click Here to find underwire sports bras that do an amazing job of eliminating bounce.

Click Here to learn more about how to pick the perfect sports bra for your body and exercise needs.

Happy exercising.

Article Source: http://EzineArticles.com/?expert=Heather_S._Dean

The term “shin splints” is usually heard from the mouths of athletes. This is because athletes lead active lives and expose themselves to painful incidents when they play their respective games, causing them to complain of different kinds of pain. Of course, everyone, not only athletes, are at risk for shin splints If you’re wondering, “What are shin splints?”, this is the article that will answer your question, and then some. Shin splints are the slow-healing pain felt around the shins when a person engages in too much running, jumping, or moving around. In the medical world, the formal term used for this medical condition is “medical tibial syndrome.”

Sometimes, persons who experience pain in their shins immediately think they have shin splints However, this may not be the case. Shin splints are rather common, but they are not the only reason why you feel pain in your shins. It is better to ask for expert advice before jumping to conclusions, lest you fall into wrong belief and resort to wrong treatment. Another medical condition, chronic compartment syndrome (CCS), mimics the symptoms of anterior shin splints CCS is considered more serious by many health professionals because it can lead to great loss of function in the affected area, which is the lower leg. Before CCS sets in, swelling occurs within the non-distensible anterior compartment of the leg and causes the blood flow to reduce. When ischemia, the relative lack of blood, develops, more swelling and even generate a positive feedback loop can result. In even more serious cases, acute compartment syndrome (ACS) can occur, and in order to prevent muscle death from the lack of blood, also referred to as chemic muscle necrosis, surgery will be required. This is why it’s important to ask “What are shin splints?” and to consult your doctor right away if you feel pain in your shins.

There are different causes for experiencing shin splints the most common of which is a stress fracture found in the shins and an overused muscle. The muscle pain that erupts can be caused by any basic physical activity that puts force and pressure on the shins, such as walking, running, swimming, jumping, skipping, biking, roller skating, and others. A person who is not used to doing any of the activities mentioned above but engages in an intensive session, even just a short bout, can suffer from shin splints the next day. One of the commonly believed contributing causes of muscle discomfort and pain in the shins is the forced extension of the anterior lower leg muscles done by the opposing calf muscles, which overpowers the shins and causes pain. Thankfully, shin splints can be prevented and cured. What are shin splints treatments? Exercise is the most recommended treatment, together with a more relaxed lifestyle. Exercise also helps determine if the condition is really shin splints or something else; if the pain worsens during the course of the exercise regimen, the condition is most probably CSS, not shin splints.

Find out more answers about Orthotics and other foot related topics at http://www.footorthotics.ie Ireland’s leading orthotics, foot orthotics and biomechanics clinic dealing with foot injuries, walking injuries and running injuries.

Leinster Clinic Biomechanics Lab is run by Senior Orthotist David Kingston B.Sc.(Hons) Orth.

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The great thing with running, unlike many other sports, is that it’s very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1. Fuel right before runs – have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2. Core strengthening – Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3. Cross-train – even the worlds’ fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4. Refine your running technique – Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5. Aim to be a healthy weight – a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6. Increase your stress gradually – the general rule of thumb is to increase your mileage no more than 10% weekly. This gives the body time to adapt to increased stress and improve while decreasing injury risks.

7. Wear appropriate shoes – that are comfortable and functional for your foot type; and above all learn to recognize when they are past their use-by-date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated – and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group – if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone – Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist – regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster – do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions – where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter – this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs – consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths – or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race – there’s nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It’s amazing how the legs find another gear to train at as well!

18. Learn to train easy – we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check…are you fatigued when you wake up? That’s a day to pull out your bike or run easier.

19. Enlist specialists – get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: http://EzineArticles.com/?expert=Dr_Marybeth_Crane

Knowing how to prevent running cramps should be a part every runner’s basic library of knowledge. Every long time runner, amateur or professional that I have either talked to or studied says that preventing running cramps already puts a runner ahead of most others. Why? A cramp is like a brick wall to a runner. It cannot only slow you down drastically, but completely stop you in your tracks, period. If you are competing or are looking to PR, it is of utmost importance that you not let a cramp develop. If you do, game over. The top 5 things that you can do to prevent yourself from getting a running cramp are listed below.

Hydrate Adequately

Even at sedentary activity levels your body needs plenty of water, about 64 ounces daily, to function properly. It uses water to help the transportation and utilization of nutrients and oxygen. An inadequate water supply can create inefficiencies in this process and cause you to have cramps. While running on a regular basis your body needs twice as much or more as the average sedentary person, about 128 ounces daily. However, click here to read the full guide on how to hydrate properly.

Eat Smarter

Eating habits go a long way to prevent running cramps. You must make sure that you are eating enough calories to start off with. Second, you need to balance your diet. Third, you need to eat at the right time. Make sure you eat 30-45 minutes before the start of your run, no more, no less. Running too soon after you eat will divert oxygen carrying blood to your digestive system when your muscles need it more. Running too late after you eat will lead to a lack of fuel. You need to have generous amounts of complex carbohydrates in your diet, 6-11 servings per day from foods such as cereals, breads, potatoes, and pastas. These are the body’s preferred source of fuel because they are the easiest to break down and provide a steady stream of glucose. Proteins and fats, on the other hand, are the hardest to break down and are therefore not the ideal source of fuel for running. However, eating 2-3 servings of meats and dairy per day will help you recover after your runs and stay strong throughout your training. Finally, eat 2-3 servings of fruits and vegetables per day. These will provide you with essential vitamins and minerals to help your body move things along more efficiently. In particular, these vitamins include A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). The minerals you have to closely balance are sodium, potassium, and magnesium, which aid in efficient muscle contractions. If you are unable to get in enough fruits and vegetables, consider taking a multi-vitamin.

Stretch / Warm-up

Your muscles will cramp up if you strain them. Keeping them limber will significantly reduce your risk of straining them, and therefore reduce your risk of getting cramps. Before your runs, do a five to ten minute walk or jog to warm up. After your warm up, stretch for about ten minutes to fifteen minutes. Devote most of this time to your lower body; hips, glutes, quads, hamstrings, groin, and calves. However, do stretch your upper body as well. I’ve seen people get back and shoulder cramps because they ignored this area. Do the same stretching routine after your runs.

Take Deep Breaths

You need to have adequate levels of oxygen to prevent running cramps. A cramp could be caused by a lack of oxygen. During exercise, your body has an increased need for oxygen to burn fuel and move waste. To avoid a cramp that is caused by a lack of oxygen, take deep breaths. The deepest breaths are always taken by utilizing both the mouth and nose to breathe.

Condition Your Body

Nothing can keep you safer from cramps more than good old fashioned conditioning. As you run more and more, you will gradually increase your body’s aerobic capacity and waste removing ability. You will be able to endure high levels of exertion for long periods of time and your muscle fibers will simply be stronger to withstand strain. However, this is a slow process and it takes several months to a couple years to develop. Take small gradual steps, never increasing your speed or distance more than 10% per week.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it’s entirety and without changes if you provide a link to eRunningTips.com.

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Runners knee or chondromalacia of the patella is a common but preventable condition.

Symptoms

-Pain around and (sometimes) behind the kneecap

-Pain running downhill or down stairs

-Reoccurring pain even after taking a few days off

-Stiffness and soreness after sitting for long periods of time

-Crunching and clicking when you bend and extend your leg

Basically, runners knee happens when your knee is not moving within its designed track and is rubbing on its sides. The grinding on the sides of the knee cap wears down cartilage and over time loses its cushioning effect. Then it gets painful.

Causes

-Weak quadriceps. Running really works, builds and strengthens the hamstrings. Unfortunately it doesn’t work your quads nearly as well. If you are only running for exercise, this muscular imbalance starts to create problems for your knee. It’s the thigh muscles that hold the kneecap in place. So an imbalance is enough to throw it off track and pull it to one side or another.

-Watch your feet for proper running technique. If you are rolling your feet in (overpronating) or rolling your feet out (supinating) you are at a greater risk of developing runners knee.

-Overuse. If you have drastically increased your mileage then you should cut back and take it slower. Runners are more prone to runners knee when they hit about 40 miles per week. Instead, work on speed, intervals and lower body strengthening before adding miles to your runs.

Treatment

-Put ice on your knees after a run for about 10-15 minutes.

-Take an anti-inflammatory like Aspirin or ibuprofen after you run.

-Wear good shoes that stabilize your feet.

-Put heat pads on and around the knee when you go to bed.

-Do squats and leg extensions to strengthen your quads.

When I first started running I started to get a crunchy and sore knee. I started performing lower body strength exercises and I have not had a problem since! Definitely add strength training in to your workout regimen if you are a runner. Just don’t start when it already hurts!

Runners knee is not inevitable and can be prevented. It’s an unpleasant condition and if you happen to get it, despite preventative measures treat it as quickly as possible so you can hit the road again.

Run Safe!

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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Painful blisters often plague distance runners. Blisters, as we all know, are caused by friction. Repeated rubbing of damp skin creates more friction than dry skin. Reduce dampness as well as the rubbing, and you’ll reduce blistering.

So we all know that to prevent blisters, you need to minimize friction. This begins with shoe selection. Shoes should fit comfortably, with about a thumb’s width between your longest toe and the end of the shoe. Remember that this is often your second toe, not your great toe! Narrow shoes can cause blisters on the great toe and little toe. A shallow toe box can lead to blisters on the tops of the toes, while loose shoes can create blisters on the tips of the toes. Shoes that are too big can cause sliding of your foot which can blister the soles as well as the tips of your toes.

Always try on shoes in the afternoon or evening, because feet tend to swell during the day. Walk or run around the store before buying them and then wear the shoes around the house for 1 to 2 hours to identify any areas of discomfort. It often helps to break in shoes by wearing them for 1 to 2 hours on the first day and gradually increasing use each day.

Socks can decrease friction between the feet and shoes. Coolmaxx or synthetic moisture wicking socks or even special double-layered socks can minimize shearing forces. These can wick moisture away from the skin more effectively than wool or cotton can, further decreasing the likelihood of blisters. You can also carry extra pairs of socks to change into if your socks become too damp on a long run.

Another preventive measure is to use padded insoles or moleskin to decrease friction in a specific area. Drying agents can also help. Foot powders and spray antiperspirants are inexpensive ways to decrease moisture. For severe sweating, there are prescription antiperspirants you can get from your physician that provide even more effective drying.

A study of West Point cadets revealed a more than 50% decrease in blisters in those cadets that used spray antiperspirant before running, but many experienced some skin irritation; so test the antiperspirant on a patch of your foot before trying this on the run.

A thin layer of petroleum jelly or Body-Glide can also be applied to the feet to decrease friction. Conditioning the skin by gradually increasing activity tends to lead to formation of protective calluses rather than blisters.

Blisters are a fact of life in distance runners. Almost one in three marathon runners experience blisters at some point in their training.

So how should a blister be treated?

1. If the blister is small and not painful, leave it alone! Place a small band-aid or piece of moleskin over it to protect it and treat the cause so it will not become bigger.

2. Large or painful blisters that are intact should be drained without removing the roof. This is a biological barrier and helps with healing. First clean the blister with alcohol or antibiotic soap and water. Then heat a pin over a flame until the pin glows red, and allow it to cool before puncturing a small hole at the edge of the blister. Drain the fluid with gentle pressure, then apply an antibiotic ointment and cover the blister with a bandage. Change the dressing daily-more frequently if it becomes wet, dirty or loose.

3. Once your blister has been drained, you should treat it as an open wound. Dress it daily with a bandage. Keep it dry and clean for a couple days and if you engage in the activity that caused it in the first place before it heals, take care to provide extra padding and secure the area to prevent any rubbing that may irritate the wound. Change the dressing anytime it becomes moist or soiled and keep an eye out for infection.

When should I see a doctor for a blister?
If you experience increased redness, swelling, pain, or green or yellow discharge you should take it to your physician immediately to make sure it’s not becoming infected.

Bottom line: blisters are a common annoyance for many runners. These tips should help you conquer this pesky problem before it slows down your run.

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a vetran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: http://EzineArticles.com/?expert=Dr_Marybeth_Crane

I’d like to talk about cross training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time, even when running isn’t possible.

Cross training, for runners, refers to exercises that are different than running. For walkers, this means changing to another activity besides walking. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. At its simplest it just means doing an alternate activity to the one you prefer to do the most.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes at that 60% level or you are not replacing one activity with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace one exercise with another for equal cardiovascular maintenance. Other than that, the sky’s the limit. Anything goes. Any activity will do.

This Coach’s Definition of Cross Training for Runners and Walkers

Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer. The word walk can be exchanged for run IF it is power walking or “heart pumping hard walking”.

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end.

Your total workout will be a minimum of 30 minutes. This is why, in track workouts, we always warm up a bit before getting into the meat of the workout. This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardiovascular strength or capacity.

Stretching activities and other exercise, even if not rigorous, are important to us for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG from walking or running. I’m differentiating here to clarify my definition. More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

Want to know how to calculate your MHR Minimum Heart Rate (also Base Heart Rate). Look for my next article.

Stephanie Atwood, M.A. is coach of a women’s fitness team in the Bay Area. A teacher and trainer at heart, she is currently certified as a personal trainer with AAAI/ISM and consults on sports nutrition. Stephanie’s undergraduate degree was in “experiential education” and her M.A.in cross cultural business communications. Atwood is completing a book on women’s fitness. Presently, Ms. Atwood is a Master’s Runner and runs or walks almost every day. When we’re moving, we’re getting fit. It doesn’t matter how fast we’re doing it!”

Ms. Atwood is author of the weekly fitness E-zine The Weekly Pep Talk at http://www.TheWeeklyPepTalk.com and hosts the blog http://www.altbgo.blogspot.com.

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Injury prevention is a very serious issue for those who run regularly, especially those who are in training for a particular race or event. In these cases injury prevention is not only important because it helps the runner to avoid a painful injury and potentially long recovery period but it is also critical because an injury can disrupt the training schedule and result in the runner not being properly prepared for the race or event. This article will provide some basic tips for runners which will help them to prevent injuries.

Well designed equipment which also fits properly can go a long way towards injury prevention for runners. One of the most important pieces of equipment for runners is their running shoes. Running shoes should fit properly, not be overly worn and should also ideally be designed to accommodate the runner’s style of running. Additionally, running shoes should be replaced regularly to prevent injuries which may result from the running shoe being overly worn out. A good recommendation for how often to replace a pair of running shoes is every 300-500 miles. Runners should keep a detailed training log with a section for accumulated miles since the runner started wearing a new pair of running shoes. This will allow the runner to easily determine when they have reached the 300-500 mile range on a particular pair of running shoes and are likely to be in need of a new pair in the near future.

Stretching regularly can also help runners to avoid injuries. One worthwhile recommendation for stretching is to stretch during and after a run. Many novice runners make the common mistake of thinking they should stretch before their run but this is not necessarily true. Runners who stretch before they run are stretching cold muscles which are not as pliable as muscles which have been warmed up with a short jog. For example if you are planning to go for a five mile run, you might want to consider jogging an easy one half mile or a mile before you stretch to give your muscles ample time to warm up and be more receptive to stretching. It is also a good idea to stretch after you have completed your run. This will help your muscles to cool down properly and will aid in the recovery process of the muscles. This is important because the muscles can tighten considerably during the course of the run. Stretching them afterwards will help to prevent a long term shortening of the muscles.

Finally, runners can help to prevent injuries by taking care to avoid doing too much mileage too quickly. An individual who has not been running at all and attempts to immediately start running 5-7 miles per day is likely to experience a number of different injuries. Those who have not been running regularly are advised to start out with only a couple of miles a day. Even experienced runners can cause injuries by attempting to increase their mileage too quickly. You should aim to make mileage increases as gradual as possible and try to limit yourself to increase of no more than 10% per week to avoid injuries commonly associated with over training such as shin splints and stress fractures.

John Hopple is the owner of TheRunnersGuide a website that shares great running tips. To learn more about marathon training, go to my website and make sure to check out the benefits of running.

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