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adidas singapore, Salming markets itself as “No Nonsense Running. a self-adherent over-the-counter product.D. an assistant professor in the faculty of kinesiology and head of the Running Injury Clinic at the University of Calgary says that he sees a lot of newly injured runners during that third month of marathon training when a popular 16-week Canadian program pushes the mileage hard Meanwhile his clinic's nine-month marathon program for first-timers increases mileage by just three percent per week "We have a 97 percent success rate getting people through the entire program and to the marathon finish line" Ferber saysACTION PLANBe the Tortoise not the Hare Increase your weekly and monthly running totals gradually Use the 10-percent rule as a general guideline but realize that it might be too aggressive for youespecially if you are injury-prone A five-percent or three-percent increase might be more appropriate In addition to following a hard-day/easy-day approach or more likely a hard/easy/easy pattern many top runners use a system where they scale back their weekly mileage by 20 to 40 percent on a regular basis maybe once a month And remember that mileage isn't the only issue Experts point out that an overly aggressive approach to hill running intervals trail runningindeed any change in your training habitscan produce problems Keeping a detailed training log can help you gauge your personal training threshold Record your weekly mileage and how you feel after your runs Look for patterns For instance you may notice that your knees ache only when you're logging more than 40 miles a week Another major bugaboo: You used to run 30 miles a week you got injured now you want to get back to your old routine as quickly as possible Don't Take your time The same applies to that upcoming raceif you missed some training time don't accelerate the pace and distance of your remaining workouts in an effort to "catch up" Instead adjust your goals as needed Listen to Your Body This is perhaps the oldest and most-widely-repeated advice for avoiding injuries and still the best: If you don't run through pain you can nip injuries in the bud Most running injuries don't erupt from nowhere and blindside you They produce signalsaches soreness persistent painbut it's up to you to not dismiss them and take appropriate (in)action "Runners can be crazy the way they'll run through pain" Ferber says "They need to pay more attention to pain and get to the root of what's causing it"ACTION PLANAt the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait) take three days off Substitute light walking water training or bicycling if you want On the fourth day run half your normal easy-day amount at a much slower pace than usual If you typically run four miles at nine minutes per mile do just two miles at 11-minute pace Success Excellent Reward yourself with another day off and then run three miles at 10-minute pace If you're pain-free continue easing back into your normal routine If not take another three days off then repeat the process to see if it works the second time around If not you've got two obvious options: Take more time off and/or schedule an appointment with a sports-medicine specialistConsider Shortening Your StrideThis comes as a bit of a surprise because it's not discussed much in running circles Nonetheless more than half the experts I interviewed mentioned it And a December 2009 study reports that runners who shorten their stride by 10 percent could reduce risk of tibial stress fracture by three to six percent The basic idea: Overstriding is a common mistake that can lead to decreased efficiency and increased injury risk If you shorten your stride you'll land "softer" with each footfall incurring lower impact forces "A shorter stride will usually lower the impact force which should reduce injuries" says biomechanist Alan Hreljac PhD.
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