No, more like this  
Part 2 of the Jack Rabbit Sports interview focused on Injury Prevention and Treatment while training. Yeah, I was pretty interested in this section! The first thing I learned–and which I found quite interesting–were the definitions of walking, jogging and running! LOL. - Walking is considered 2-3 MPH (15-20 min/miles)
- Jogging is considered 5-9 MPH (7-14 min/miles)
- Running is considered 10PMH (6 min/miles) or faster
I guess I am the little jogger that could. The most common injuries include: knee (34%) including IT Band syndrome, Postermedial Tibia (13%), Achilles Tendon (11%), Plantar Fascia (7%), Stress Fractures (6%) and everything else (29%) The most common causes of injuries are called the “Terrible Too’s” Don’t let this be you! - Too Much
- Too Soon
- Too Fast
- Too Little Rest
Other things that contribute to getting or avoiding injury include: - running surface
- concrete-highest chock
- asphalt-consider the slope and levelness of the torad
- grass-unstable
- sand-unstable
- packed dirt-good
- tracks
- treadmill-good for injuries because it is much less impact than concrete
- shoes
- strength (it is proven that runners who include strength workouts in their training have less chance of injury)
- stretching (the jury is out on the effectiveness of stretching, but it sure makes your next run easier)
- structure-this is what you were born with
How to Get Back on Track The good news all of the coaches, drs and PTs I have spoken with do not tell runners not to run or exercise when injured. This is because they know runners won’t listen But seriously, for many injuries a doctor will not tell you not to run, they will help you modify your training. Here are a few steps to recovery: - Rest (they didn’t mention it, but I would say ice too, and depending on the type of injury, compression and elevation, also anti-inflammatory medicine is helpful, but it is dangerous to run on ibuprofen. 8-hour Tylenol is highly recommended for runners)
- Compromise by reducing mileage, frequency, pace. For example, instead of running 6 miles in one day, divide it into two runs
- cross train (a good spinning class is worth about 6 miles)
- stretch
- physical therapy
- my addition: a good/optimistic attitude and a great blogging community
The importance of Footwear (what girl doesn’t love foot wear?) - Gait analysis is important-make sure your running store has it!
- 70% of people are overpronators
- just because you have flat feet doesn’t necessarily mean you overpronate or need lots of arch support
- If using custom orthotics, use a neutral shoe, probably 1/2 size larger.
- Replace shoes every 400ish miles.
- 75,000 miles divided by body weight is a more exact measurement of shoe life
- Shoes have a 2 year shelf life
- Get fitted for size every 12 months-feet change and grow
- make sure to have 1/4 to 3/8 inch of space from longest toe
Here are some of the stretches he suggested:      
Well, it is a gorgeous day out! I guess I am glad I am up early. I started my day with a Polly’s Yoga for Runners video. I am going to hit the gym for an easy elliptical workout and then maybe a full yoga class. I really don’t want to pay for a class, but I might spring for it or just do my Core Fusion or NYC Ballet Workout DVDs. There is a free sunset yoga class from The Yoga Room on the piers tonight, but my staff is coming over for team development, so I will have to miss it. Somehow even though it is right outside my door, I have never been able to take advantage of any of the free classes! Oh well, I am excited to have them over! 
No, more like this
Part 2 of the Jack Rabbit Sports interview focused on Injury Prevention and Treatment while training. Yeah, I was pretty interested in this section! The first thing I learned–and which I found quite interesting–were the definitions of walking, jogging and running! LOL. - Walking is considered 2-3 MPH (15-20 min/miles)
- Jogging is considered 5-9 MPH (7-14 min/miles)
- Running is considered 10PMH (6 min/miles) or faster
I guess I am the little jogger that could. The most common injuries include: knee (34%) including IT Band syndrome, Postermedial Tibia (13%), Achilles Tendon (11%), Plantar Fascia (7%), Stress Fractures (6%) and everything else (29%) The most common causes of injuries are called the “Terrible Too’s” Don’t let this be you! - Too Much
- Too Soon
- Too Fast
- Too Little Rest
Other things that contribute to getting or avoiding injury include: - running surface
- concrete-highest chock
- asphalt-consider the slope and levelness of the torad
- grass-unstable
- sand-unstable
- packed dirt-good
- tracks
- treadmill-good for injuries because it is much less impact than concrete
- shoes
- strength (it is proven that runners who include strength workouts in their training have less chance of injury)
- stretching (the jury is out on the effectiveness of stretching, but it sure makes your next run easier)
- structure-this is what you were born with
How to Get Back on Track The good news all of the coaches, drs and PTs I have spoken with do not tell runners not to run or exercise when injured. This is because they know runners won’t listen But seriously, for many injuries a doctor will not tell you not to run, they will help you modify your training. Here are a few steps to recovery: - Rest (they didn’t mention it, but I would say ice too, and depending on the type of injury, compression and elevation, also anti-inflammatory medicine is helpful, but it is dangerous to run on ibuprofen. 8-hour Tylenol is highly recommended for runners)
- Compromise by reducing mileage, frequency, pace. For example, instead of running 6 miles in one day, divide it into two runs
- cross train (a good spinning class is worth about 6 miles)
- stretch
- physical therapy
- my addition: a good/optimistic attitude and a great blogging community
The importance of Footwear (what girl doesn’t love foot wear?) - Gait analysis is important-make sure your running store has it!
- 70% of people are overpronators
- just because you have flat feet doesn’t necessarily mean you overpronate or need lots of arch support
- If using custom orthotics, use a neutral shoe, probably 1/2 size larger.
- Replace shoes every 400ish miles.
- 75,000 miles divided by body weight is a more exact measurement of shoe life
- Shoes have a 2 year shelf life
- Get fitted for size every 12 months-feet change and grow
- make sure to have 1/4 to 3/8 inch of space from longest toe
Here are some of the stretches he suggested:
Well, it is a gorgeous day out! I guess I am glad I am up early. I started my day with a Polly’s Yoga for Runners video. I am going to hit the gym for an easy elliptical workout and then maybe a full yoga class. I really don’t want to pay for a class, but I might spring for it or just do my Core Fusion or NYC Ballet Workout DVDs. There is a free sunset yoga class from The Yoga Room on the piers tonight, but my staff is coming over for team development, so I will have to miss it. Somehow even though it is right outside my door, I have never been able to take advantage of any of the free classes! Oh well, I am excited to have them over!
|
No, more like this
Part 2 of the Jack Rabbit Sports interview focused on Injury Prevention and Treatment while training. Yeah, I was pretty interested in this section!
The first thing I learned–and which I found quite interesting–were the definitions of walking, jogging and running! LOL.
I guess I am the little jogger that could.
The most common injuries include: knee (34%) including IT Band syndrome, Postermedial Tibia (13%), Achilles Tendon (11%), Plantar Fascia (7%), Stress Fractures (6%) and everything else (29%)
The most common causes of injuries are called the “Terrible Too’s” Don’t let this be you!
Other things that contribute to getting or avoiding injury include:
How to Get Back on Track
The good news all of the coaches, drs and PTs I have spoken with do not tell runners not to run or exercise when injured. This is because they know runners won’t listen
But seriously, for many injuries a doctor will not tell you not to run, they will help you modify your training. Here are a few steps to recovery:
The importance of Footwear (what girl doesn’t love foot wear?)
Here are some of the stretches he suggested:
Well, it is a gorgeous day out! I guess I am glad I am up early. I started my day with a Polly’s Yoga for Runners video. I am going to hit the gym for an easy elliptical workout and then maybe a full yoga class. I really don’t want to pay for a class, but I might spring for it or just do my Core Fusion or NYC Ballet Workout DVDs. There is a free sunset yoga class from The Yoga Room on the piers tonight, but my staff is coming over for team development, so I will have to miss it. Somehow even though it is right outside my door, I have never been able to take advantage of any of the free classes! Oh well, I am excited to have them over!
No, more like this
Part 2 of the Jack Rabbit Sports interview focused on Injury Prevention and Treatment while training. Yeah, I was pretty interested in this section!
The first thing I learned–and which I found quite interesting–were the definitions of walking, jogging and running! LOL.
I guess I am the little jogger that could.
The most common injuries include: knee (34%) including IT Band syndrome, Postermedial Tibia (13%), Achilles Tendon (11%), Plantar Fascia (7%), Stress Fractures (6%) and everything else (29%)
The most common causes of injuries are called the “Terrible Too’s” Don’t let this be you!
Other things that contribute to getting or avoiding injury include:
How to Get Back on Track
The good news all of the coaches, drs and PTs I have spoken with do not tell runners not to run or exercise when injured. This is because they know runners won’t listen
But seriously, for many injuries a doctor will not tell you not to run, they will help you modify your training. Here are a few steps to recovery:
The importance of Footwear (what girl doesn’t love foot wear?)
Here are some of the stretches he suggested:
Well, it is a gorgeous day out! I guess I am glad I am up early. I started my day with a Polly’s Yoga for Runners video. I am going to hit the gym for an easy elliptical workout and then maybe a full yoga class. I really don’t want to pay for a class, but I might spring for it or just do my Core Fusion or NYC Ballet Workout DVDs. There is a free sunset yoga class from The Yoga Room on the piers tonight, but my staff is coming over for team development, so I will have to miss it. Somehow even though it is right outside my door, I have never been able to take advantage of any of the free classes! Oh well, I am excited to have them over!