While most people, whether novice or experienced, want to get into an aggressive training schedule that will get them fit as quickly as possible, everyone needs to remember that the stress triathlon training places on the body can destroy even the most meticulously planned routine. So, make sure you build in injury preventing activities that will keep you healthy and on the path to a string of good races.

First, do not attempt to train endlessly. The body needs rest, so listen to it. Scheduling days off into your routine does not represent failure or lack of commitment; instead, it shows a mature thinker who knows the body must rest to grow. If you push the body too hard too often, it will let you know, and that will put a much larger than unanticipated break into your training than a nicely planned off day.

Second, develop a stretching plan that prepares the body for activity and helps it cool down afterwards. Because triathlon uses every muscle in your body, taking the time to stretch them out and keep them flexible will pay huge dividends as your training increases in intensity. Muscles that are stretched tend to respond to activity better, and they are less often injured as a result of the continual maintenance.

Third, create a logical strength training program that works the entire body. General muscle weakness represents a large factor in injury. Forcing muscles to do tasks they are incapable of is counterproductive; therefore, spend some time in the gym and make your body stronger. Total body workouts that emphasize high repetitions will be most beneficial to preparing your body for the strength needed for an endurance sport. Large bulky bodies are also less efficient, so lay off the big weights.

Finally, indulge and get a sports massage every now and then. Though not a spa treatment, a good sports rub down will get at the unseen, and it will help eliminate those pesky knots that tighten you up. It will break apart the scar tissue built up during hard training, which makes future injury less likely.

Thus, take care of your body so it can take care of you.

Running, whether on roads, trails or tracks, represents a tough challenge, especially for beginners, so finding the shoe that not only suits your style and form but also properly fits your foot is your initial task when looking to maximize your running experience. Seasoned runners will tell you that an ill-fitting shoe causes continual damage, from small blisters and mild discomfort to serious sores and footfall problems. If you use the wrong shoes, you risk needless injury, as your form suffers, throwing off your symmetry and creating muscle and structural concerns.

To avoid these issues, follow the tips below to insure that the shoe itself fits well and will not, weeks down the line, cause irritation and injury.

When trying on a shoe...
• Make sure that the upper portion fits snuggly and securely on the top part of your foot. The part of the shoe that covers the top of the foot should not squeeze too tightly or cause any pain whatsoever. If it does, find a different pair, because this part of your foot will receive considerable pressure and stress while running.

• Check the shoe's toe box to see if you will have adequate room; you do not want your toes pressing tightly together or getting cramped. To test, press your thumb down between the tip of the shoe and your big toe; your thumb should fit comfortably in between. Anything tighter restricts the toes.

• Try adjusting the back of the shoe where your heel rests. Your heel should fit firmly in place and not slide up and down. If the heel moves, blisters and agitation will result.

• Evaluate the widest point on your foot. As all people have varying widths, find yours and make certain the shoe is not overly tight. If it is, it will disallow the rest of the shoe from flowing with the foot when running. While you do not want the shoe to slide on your foot, you also do not want it to choke your foot either.

Choose wisely and best of luck!

Yesterday morning you woke up and saw that the sun was shining and you got an itch to go running. So you dug out your running shoes, scraped off last season's mud, pulled them on your feet and rushed out the door for your favorite 10-mile run. Today, your enthusiasm for the sport of running has somewhat soured because your feet, ankles and legs hurt and your chest is tight. As you look over at your running shoes they seem more like an enemy than an old friend. So what went wrong?

Starting Out Too Fast After a Break From Running

One of the main causes of running injuries is jumping back into running after an extended break. It is recommended that if you take a break from running that lasts more than a couple of months you should gradually build your way back up to your old running distances and speeds. This means starting out with lower impact aerobic exercise to rebuild your endurance and running short distances like a 2- or 3-mile jog.

Shoe Problems

Shoe problems can also lead to serious running injuries. The first shoe problem that you will want to avoid is buying the wrong running shoe for your foot and running style. The best way to avoid shoe choice issues is to go to a running store and get properly fitted with a good quality running shoe.

Another shoe problem that can lead to running injuries is that they are worn out. Running shoes that are worn out do not provide you with the support and cushion that your feet need. Just like you replace your vehicle's oil every 3,000 to 5,000 miles, it is recommended that you replace your running shoes every 300 to 500 miles.

The third shoe issue that you need to avoid is using your running shoes for every day wear or for walking. Both of these activities put different types of stress on your shoes and can wear down the special design components of your running shoes in a way that makes them uncomfortable when running. Generally, you should just wear your running shoes when you run.

Stretching to Prevent Injuries

Proper stretching is a key component of preventing running injuries. However, you don't want to stretch muscles that are cold and stiff. Instead jog lightly for a few minutes before doing your preliminary stretches. Then stretch again after your run.

Strengthen Your Core

While running is a great form of exercise, it requires supplemental toning and training. The most important supplemental training that you will want to do to prevent injuries is to strengthen your core. You can do this by squatting, lunging and doing abdominal exercises. You may also want to do light to moderate weight training to develop your overall strength.

Nutrition

Proper nutrition also needs to be addressed if you want to prevent injuries. A runner's diet needs to include whole foods, fresh fruits and veggies, adequate carbohydrates and plenty of protein. You will also want to make sure that your body is properly hydrated before, during and after your run.

References:
Runners Guide. (2008). "Injury prevention-preventing common running injuries."

Military.com. "How to prevent running injuries."

Sports Injury Clinic. (2008). "Runners injuries: Preventing of running injuries."