Happy Monday runners! This week is “Injury Prevention Week”, and I’d like to share a few tips with you to make sure you get back right on track after a setback during your marathon training.

Signs of an injury

Inflammation

Loss of function

Pain – IF IT HURTS STOP!

How to treat them

Don’t stretch an injured muscle

Ice –Do not ice for over 15 minutes

Compressions

Elevation

Massage

How to get back into running

after sickness:

-Start with low-level exercise, around 30 minutes, to avoid the illness from returning.

-If you are still feeling ill, don’t run more than every other day to avoid a decrease in resistance

of your immune system

After injury less than 14 days

-You can get back to where you left off in the same amount of days you took off

-Be sure to start off running every other day to get back into the swing of things

-Increase the length of your runs in a quicker period of time by slowing down your pace

-Always consult your doctor or therapist and follow their recommended workout plans

Longer than 14 days

-The longer you take off the harder it is to come back

-Take off 20% per week if you have done no exercise

-Jumping too quickly into where you left off will potentially cause injury; be patient and your

muscle memory will have you back to your running routine in no time!

-Always consult your doctor or therapist and follow their recommended workout plans!

Just because you didn’t run today doesn’t mean the entire week is blown. Tomorrow is always a new day!  Happy running!