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Running: It Takes More Work Than You Think
Whether you are training for your first or your tenth marathon, are just starting out running or are a "running-addict," you need to incorporate a specific strengthening and stretching program into your plan. Many runners experience various problems due to the nature of the sport - impact injuries from running on pavement, overuse injuries from doing too much too soon, chronic injuries from muscle imbalances and even repetitive strain injuries from running on the same side of the road for too long! Most of the injuries are avoidable and all are treatable with a little bit of valuable knowledge about running.
Running requires a lot more co-ordination than you might think. It is far more involved than just putting one foot in front of the other. You need to be able to adequately transfer energy to propel yourself forward efficiently. This requires core stability. You also need to have strong enough hip muscles to ensure that when you step forward and land on one foot, your hips don't sag and cause back problems. Make sure your foot is striking the ground at the appropriate time and place - for example, your mid or forefoot should strike the ground beneath your hip, not in front of your body. Then when you push off, your quads will contract together with your hip muscles to ensure your kneecap is being pulled in the right direction. Any imbalance there means your kneecap is pulled off centre and the result can be a sore knee, or often, IT Band Syndrome.
As you can see, there are a lot of things that need to be in order for your body to allow you to run. If one small thing goes wrong in the chain of events, injuries can result. But body mechanics aren't the only factor in running. Other issues such as weather, hydration, shoes, running surface, terrain and distance can all have an affect on how your body works. For example, a long flat course can cause the hip musculator to fatigue, while a hilly course puts more strain on the calves. Likewise, improperly fitted shoes can lead to foot and ankle disorders.
Therefore, it is very important, whether you run for fun or run to win, to look at the whole picture. Just running alone is not enough to ensure an improvement in fitness or ability. Specific strengthening and stretching exercises and cross training are required to keep your body moving in the right direction. If you are neglecting this aspect of your fitness or training regime, not only are you losing efficiency in your running, you are also putting yourself at risk for injury.
A little knowledge, some guidance and the addition of a few basic exercises is all it takes to make your running complete. If you approach training appropriately, it can provide you with a wonderful investment in fitness and health as a life long sport.
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