Injury Prevention and Return to Running

Whether you’re a seasoned runner or just getting started, learn how to enhance your running experience and stay on the right track. Chris Turuta, Manager of Physical and Occupational Therapy and a licensed physical therapist at OAM Huntington, shares tips on preventing running injuries and recognizing the warning signs of overtraining. He also provides a program to guide you on your journey back to running.

Injury Prevention Tips: 
– Gradual increases in running time / miles (10% rule)  
– Be careful of excessive downhill running  
– Reasonable amount of fast paced running 
– Adequate rest between workouts 
– Fewer hard surface runs 
– Proper eating / sleeping 
– Avoidance of complete fatigue  
– Develop stronger tissues – strength training
– WARM UP/STRETCH  
– 80% of running injuries are caused by too much of an increase in mileage 
– The cardiovascular system adjusts to stress quicker than the joints 
– Joggers/runners should increase their total weekly running amount by no more than 10% 
– Get a good pair of running sneakers and change them every 300-400 miles  
– Run on soft, flat surfaces whenever possible. Treadmill training is fine 
– Cross train and include strength training of upper and lower body 
– Maintain or achieve ideal body weight to minimize joint stress 
– COOL DOWN/STRETCH 
 
Warning Signs of Overtraining:
– Difficulty performing typical workouts for more than a week 
– Excessive fatigue  
– Higher resting heart rate 
– Decreased appetite 
– Sorer muscles  
– Troubled sleep 
– Irritability 
– Increased perspiration 
– Decreased desire to train 
 
Return to Running Program: 
– Walking program  
– Plyometric program  
– Walk /Jog progression  
– Timed Running Schedule