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injury prevention
Injury Prevention
To become fitter, stronger, and faster, you'll need to train consistently—without getting hurt. Often, injuries start small and gradually grow into larger problems, the same way a chip in your car's windshield can gradually spread into cracks.
Q&A: How to Train to Run a 10K Race
May 13th, 2013 | Plack
If the farthest you’ve ever run is three miles, doubling that distance can seem daunting, but you’re halfway to your goal! Here are some tips to help you increase your mileage:
Ask The Experts
We are thrilled to bring you answers from experts at Hospital for Special Surgery to questions on injury prevention and treatment, nutrition, and recovery. Their guidance and advice are designed to help you run to your best potential and to give you the tools you need to recover quickly if you do get hit with an injury. Check back each week to get the information and advice you need to avoid injuries, fuel and hydrate well, and keep training strong!
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Stretching
A stretching regimen can help counteract the muscle imbalances and tightening that are common side-effects of running. Whereas experts no longer advise strenuous stretching before running (muscles are better stretched when they're warm), warm-up exercises can help with blood flow and stretching after a run can increase flexibility. Read on to learn about two popular approaches to flexibility work that can complement your running.
Treatment
If something hurts when you run, don’t hesitate to have it checked out. As with many ailments, early detection is key to a speedy recovery. Your primary-care physician may recommend a specialist to diagnose and treat your specific problem. From there, you'll likely begin a rehab program to help get you back on the road.
Staying Healthy
The best way to handle injuries is to avoid them. By taking preventive action, you can improve your body’s overall strength and balance so that you can run as far and fast as you want—and experience the true joy of running.
OUR EXPERTS |
Scott CohenScott Cohen is a is a certified fitness trainer, a multisport coach who teaches running and biking classes, an Ironman triathlete, and an experienced marathon and ultra-marathon runner. |
Jimmy LynchJimmy Lynch is a muscular therapist and personal fitness coach whose focus is on injury prevention and rehabilitation. He is also a competitive distance runner. |
Gurjeet ChadhaGurjeet Chadha, DPT, is a physical therapist specializing in orthopedics and founder of Brick-Run Sports Physical Therapy in New York City. He played Division I tennis in college, and frequently competes in triathlons. |
Jim CavinJim Cavin is manager of Yorkville Physical Therapy and Lower Manhattan Physical Therapy. He is a strength and conditioning specialist and personal trainer who has worked with athletes at all levels. |
Phil WhartonThe co-founder and president of Wharton Performance, Phil Wharton is a trainer, therapist, and author who has worked with many luminaries in the sports world, from NFL stars to Olympic gold medalists. |
Mike KeohaneMike Keohane is a New York City–based running coach and a sports pedorthist and manager of RUN by Foot Locker, a running specialty store. He is a longtime competitive marathoner with a PR of 2:16. |
Dana SlampDana Slamp is a senior teacher at Pure Yoga who leads teacher trainings and workshops across the country. Her work with runners has been featured by CBS News, and ABC News has showcased her blend of music and yoga. |
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- New York Road Runners is the world’s premier community running organization, seeking to improve community health and well-being by championing a lifelong commitment to running.
