Weekly Wrap #11 and Injury Prevention

WeeklyWrap and a Funk

 

Monday: 5 miles
Tuesday:  rest , work 9-5
Wednesday: PiYo
Thursday: 4.5PiYo Class,
Friday: 5 Miles
Saturday: 3.5 Miles
Sunday:  PiYo
Total:  18 Miles

As with every other Sunday this year, I am linking up with HoHo from HoHo Runs and Tricia from  MissSippiPiddlin, for their weekly wrap link up.  They created this link up to encourage active women to come together and support each other with their weekly accomplishments.  Right now, since my time is limited, running and PiYo training are the only two forms of fitness  that I am taking part in.  And since I have not signed up for a race yet,  I am just trying to keep a good running bas.  I want to be consistent about running but I do not want to run to much  because as we all know to much running can lead to injury.  They key with running is also understanding injury prevention.

It’s All About Injury Prevention

In a prior blog post, I talked a little bit about quality when it come to running, you can read about it here.  I however didn’t really talk about the any ways to decrease your chance of injury.  It is important that as a runner, you incorporate cross-training activities  into your training schedule to help improve muscle imbalance and aid in injury prevention. Swimming, cycling, elliptical training, and rowing will not only burn  calories but improve your aerobic fitness, but you must be careful not to aggravate injury-prone areas .

injury prevention weekly wrap

First Law of Injury Prevention: Keep it Safe

Cross-training can help you stay fit when on days that you are not running. But pick wisely, as some activities may exacerbate an old running injury.  We all have our “Achilles heels”.  So try to pick cross training activities that do not exacerbate any old injury.

Runner’s Knee

Swimming: Usually Ok
Stationary Bike, Elliptical:Sometimes okay; let pain guide you
Rowing Machine: No, usually not okay

Iliotibial-Band Syndrome

Swimming: Yes, usually okay
Stationary Bike, Elliptical, Rowing Machine: Sometimes okay; let pain guide you

Calf Strain, Achilles Pain

Swimming, Stationary Bike, Elliptical, Rowing Machine: Yes, usually okay

Plantar Fasciitis

Swimming, Stationary Bike, Elliptical, Rowing Machine: Yes, usually okay

Shinsplints

Swimming: Yes, usually okay
Stationary Bike: Sometimes okay; let pain guide you
Elliptical, Rowing Machine: No, usually not okay:

Stress Fracture

Swimming: Yes, usually okay
Stationary Bike: Sometimes okay; let pain guide you
Elliptical, Rowing Machine: No, usually not okay

As with any activity, you must listen to your body.  If it doesn’t feel right than stop.  You don’t want to do more harm than good.

what are you favorite cross training activities?

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20 thoughts on “Weekly Wrap #11 and Injury Prevention

  1. I’m glad you reminded everyone to listen to their bodies. It sounds so simple, but sometimes we aren’t very good at that. Right now I’m doing a host of hip and glute strengthening exercises, as well as some stability exercises, as prescribed by PT. But, I’m currently not doing other cardio cross training. Just running. Thanks for linking with us Nicole.
    HoHo Runs recently posted…Montgomery Half (WW # 32)My Profile

    1. I know it does sounds so simple, but I think its hard sometimes, because our competitive side comes out. I know that is the case for me sometimes. Thanks so much for reading

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