The Fast Track to Injury: 8 Running Mistakes to Avoid – Part 2

running knee injuryIf you’re looking to shed a few pounds and make your lifestyle healthier, running can be the perfect method. The only problems are common runner mistakes that can potentially put you one step closer to injuries. In part one of our Fast Track to Injury series, we brought you important information about these common injuries. Now, it’s time for Total Pain Care to share some more insight with you.

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Poor Hydration

Rookie and experienced runners can often misjudge the amount of fluids their bodies lose during runs. Couple this with the lack of proper hydration and you have a recipe for dehydration. Runners should drink 16 to 24 ounces of water before exercising and anywhere from 4 to 8 ounces of water every 20 minutes during their runs. You should continue to drink after a workout, especially if your urine is dark yellow.

Training Too Much

Overtraining can lead to injury and burnout in most runners. To prevent this problem:

  • Gradually increase your distance.
  • Take days off to rest your body.
  • Add cross-training exercises.
  • Drop your distance in half every four weeks.

Too Fast, Too Soon

Many rookie runners fly out of the starting line during races, only to burn out and put themselves at risk for an injury in the finishing stages of the race. It may be hard to do, but begin your races at a slower pace and try to avoid starting off next to fast runners. Doing so can potentially get you through the race in one piece and with a great time.

Improper Fuel Intake

Nutrition plays a key role in performance and health, but it can often go unnoticed. To be properly fueled for a workout or race:

  • Eat a snack or light meal high in carbs two hours beforehand.
  • Replenish fuels immediately after a workout with high-carb foods to prevent muscle soreness and stiffness.
  • If you’re in for a long workout, replace the carbs you’ve burned with sports drinks, energy gels or energy bars.
  • Avoid low-carb diets when training.

It’s Time for a Pain-Free Life

If your running or other workouts have recently led to injuries that sidelined you for lengthy periods of time, then take action. Let the pain-management specialists of Total Pain Care give you the treatment your body deserves. We’ll evaluate your injury and pinpoint its location to treat it with the most effective techniques.