10 Tips For An Injury-Free Trail Race

June 10, 2013 By Leave a Comment

There’s a big difference between running the pavement and running a trail. The principles that you apply to cover seven street miles pretty much go out the window when you’re on a trail with mud, hills, tree roots and a narrow winding path. A trail race is an obstacle course and it can get tricky.  But if you pay attention to your surroundings it can be enjoyable and rewarding.

I did a trail run last weekend and had a specific goal in mind: not to fall down.  I took a pretty bad fall on the trail race I did in September and have been nursing an aching shoulder since.  A couple of the runners had battle scars after the run on Saturday. One fall occurred on the trail just ahead of me when a runner got her toe caught in a covered tree root and literally went head over heels down a steep incline.  Not pretty.

Trail Run 10 Tips For An Injury Free Trail Race

If you’re an inexperienced trail runner or thinking about signing up for your first trail race, here are 10 tips to help you get to the finish line injury free.

1.  Pick Up Your Feet – The ole street shuffle doesn’t work when you’re dodging, sticks, roots, holes and mud puddles.  You have to consciously think about picking up your feet throughout the race to reduce the risk of falling.  I found as I got near the end of the run and my legs started to fatigue I was stubbing my toe on things that I was skimming across during the first half. I constantly reminded myself to pick up my feet as I watched for rocks, limbs, roots and other obstacles.

2.  Wear Old Tennis Shoes – You don’t want to worry about getting your shoes wet and muddy and in many cases you’ll do both.  The trail runs in this area always have patches that are wet because of streams and rivers that run through the woods or rain water that lingers in the thickness.  Wear shoes that fit well and are comfortable and that you won’t mind throwing in the washing machine when you get home.

3.  Follow Loosely – Running downhill and hearing the person following close on your heels trip and start to fall isn’t a good feeling.  More than likely they’ll take you with them if they are too close to you.  Many of the trails only accommodate single-file running so make sure to keep a good distance between you and the runner ahead of you so if you do have a mishap, it won’t affect them.

4.  Skip The Music – Trail running calls for a different level of concentration and music is a distraction.  Even though I love to run to music I’ve given it up so I can focus on what I’m doing and what the people around me are doing when I’m out on steep, muddy, slick terrain.  For me, music creates an out-of-body experience when I’m running that I love when I’m on the street or treadmill.  On a trail I need to fully concentrate on each step so I’ve found I’m safer without music.  Plus, there is so much to think about and the miles go so much faster on a trail I don’t even miss it.

5.  And The Sunglasses – On the run in September when I crashed and burned my sunglasses were a large part of my demise.  The woods had patchy sunlight coming through the trees and the sunglasses prevented me from seeing through the shadows as well as I needed to.  This time I wore sunglasses when we were out in the open fields but they were secured to the top of my head in the woods where I was running through patches of sunlight.

6.  Pregame With Bug Spray – Deer ticks and mosquitoes are the two insects that can do the most damage when you’re trail running. Make sure you pack a bug repellant that contains Deet in your bag and thoroughly spray your clothing and any uncovered skin before heading into the woods. A generous dousing of bug spray will save you from being miserable from scratchy – and maybe even harmful – bites the next day.

7.  Run The Course Ahead of Time – If you know what’s ahead you will be more prepared both mentally and physically.  If you can, run the trail at least once before the race.  Even after doing the route one time you’ll be better acclimated for the hills, valleys, muddy patches and rough terrain, and will be able to cover the ground more efficiently.

8.  Be Patient – As I mentioned in #3, on a trail run you’ll spend plenty of time in areas where runners have to travel in a single-file.  This can be frustrating if you get behind someone that is moving slower than your ideal pace.  Be patient and be polite, and when you do have a chance to pass them provide an encouraging word.

9.  Be Verbal  - You’ve been loosely following a slower runner down a treacherous hill and at the bottom see an opportunity to pass them.  Be sure to alert them that you’re coming around.  This is not only courteous, but will help prevent any trips and potential injuries from two runners getting tangled.  If they hear you coming up to pass they may try and step to one side to get out of your way.  Notify them of which side you’re going to pass them on so they can move to the other.

10. Bring A Change of Clothes –It’s no secret the after-party is the best part of the event. If you plan to stay for the party be sure and bring a set of clean, dry clothes and shoes.  You may not need to change, but if you did happen to fall in water, or got into mud up to your ankles, you’ll enjoy yourself to the fullest in clean, dry clothes.

Trail running is challenging, fun and a little dicey but if you go prepared to stay relaxed and enjoy yourself you can successfully navigate the rocks, hills, and mud injury free.

What tips do you have for fellow trail runners out there?

If you liked this article you might also like: From Swim, To Bike, To Run:  Here Are Ten Training Tips For A Sprint Triathlon

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Filed Under: Goal Setting for Healthy Behaviors, Running Tagged With:

The Six Exercises You Should Be Doing To Reduce Running Injuries

April 24, 2013 By Leave a Comment

“I contend that running doesn’t cause injuries, but rather illuminates our weak links and allows us to see what we need to improve upon.” – Tom Holland, Windy City Sports

It’s race season.  There are so many 5, 10, 15Ks and half and full marathons to choose from at this time of year even an event junkie could be overwhelmed by the options. You can find a  race for every weekend if you have the time, money and motivation to participate.

But the more you run the more you increase the risk of injury.  Knees, hips, foot and ankle injuries are the most common and many are the result of overuse, and muscle weakness and imbalance. You may not even realize you’re headed for trouble until you’re signed up to run a race and pushing through your training schedule. There’s not much worse than plunking down $70 for a race, working hard to have a good finish time only to end up sidelined with an annoying injury that takes you out of the competition.

I’m in absolute agreement with Tom Holland when he says that running doesn’t cause injuries, but illuminates our weak links.  When I started increasing my running distance to compete in my first 15K event I wound with the very common and quite painful IT band syndrome.  But since that time I’ve learned there are some things that I can do to improve on my weakness and stay in the game.

From experts around the web and my own experience I’ve selected six exercises that everyone should be doing to avoid overtraining and running injuries.

1.  Spinning – Some experts, like Susan Lacke, believes that cycling enhances running in a number of ways and Jeff Horowitz believes it can help prevent IT band syndrome.  Putting in a few miles on a spin bike after I run is the biggest change I made to my training program this year and the IT band issue has not flared up as it has in the past when I began my spring outdoor distance runs. This is something I plan to hang onto.  Not only is it a preventative exercise for me, I find I enjoy the bike as much as the run.

Spinning3 The Six Exercises You Should Be Doing To Reduce Running Injuries

 

 

 

 

 

 

 

 

 

 

 

 

 

2.  One Legged Ball Squats – One legged ball squats will increase leg strength and improve balance and stabilization.  When you run outside your feet are constantly striking on uneven surfaces – a bump in the side walk, a tree root on the trail – which can lead to injury or falls.  This one-legged squat utilizes the stabilization muscles and will help you achieve better balance. Place the ball in the middle of your back against the wall.  Lift one leg and slowly slide down and back up the wall using the other leg.  Do 12 repetitions on each leg two to three times a week.

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3.  Single Leg Dead Lifts – This exercise focuses on strengthening your backside; primarily hamstrings, gluteals and para-spinals.  Typically runners have overdeveloped quads and hamstrings.  Muscle imbalance occurs when the hamstrings are superior in strength to the gluterals.  This muscle imbalance can lead to injury.  The single leg dead lift can help correct this problem.  Stand on one leg holding a dumbbell or body bar.  Slowly lower down to the floor keeping your back straight.  Repeat 12 times on each leg daily.

 

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4.  Calf Raises – Achilles tendinitis is most common as runners increase their distance to train for big races or add speed drills and hills to their program.  This running ailment is not only painful, it can be downright debilitating if left untreated.  According to Shelley Drozd of Runner’s World, a walking warm-up is a good way to prevent achilles tendinitis.  So are strong calves.  A basic calf raise exercise – with or without weights – will help strengthen the calves and prevent this injury.  Rise up on the balls of your feet and take 10 seconds to lower the heels back to the ground.  Do two sets of 12 to 15 repetitions three times a week.

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5.  Side Leg Lift – Common knee injuries and IT band syndrome is the result of inadequate hip strength and weak hip flexors and abductors (outer thighs).  A study conducted on injured runners, all suffering from IT band syndrome, followed them through a six-week gluteus medius strengthening program.  (The gluteus medius is the main hip abductor and is implicated in hip abduction weakness.)  As a result of the strengthening program, all but two of the runners were able to return to training after the program concluded.  One of the best exercises for improving gluteus medius strength is the side leg raise.  Lay on the floor and lift and lower the leg slowly back down to the floor.  Do one to three sets of 15 reps once a day.

 

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6.  Supine March – A strong core is key to preventing running injuries. According to Matt Fitzgerald at Competitor.com, “The best core exercises for runners are those that mimic the specific ways the core muscles are required to work during running.” The supine march allows you to strengthen the core while your legs move similar to the way they do when running or walking.  Lay face up on the floor with both knees bent and your feet flat on the floor.  Press your low back to the floor.  Alternate lifting the feet off of the floor so that the foot comes even with the opposite knee.  Work up to 20 repetitions.

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The Best Offense Is A Good Defense

Staying ahead of injuries is as simple as incorporating one or two sets of these exercises into your daily routine. Spending the time to find and fix your weakest link will pay dividends on race day.

If you liked this article you might also enjoy Are Running Injuries Inevitable?  Not According To These Running Gurus.

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(A picture is worth a thousand words. Thanks to Pinterest and its sharing nature for the pics.  Click on the picture to see the original source.) 

Filed Under: Running

A Half Marathon Training Tip That Might Work For You Too.

February 27, 2013 By 1 Comment

I’ve started training for my annual half marathon that takes place in April.  The real challenge this year is that due to peer pressure I’m signed up for two half’s in a row.  The week after the annual April half marathon event I’ve got 13 miles to run again in another city.  I’ve got my work cut out for me.

The biggest problem living in Illinois is that in the winter it’s hard to get in any distance runs except on a treadmill which I’ve never been a big fan of.  I’ve read, and even written, about strategies that will make treadmill running more bearable.  I’ve incorporated many of the tips into my workouts.  Recently, I’ve been doing my own version of extreme hills which is helping me stay motivated and challenged.

But, despite having a great playlist, mileage tracker and the hill challenge, I still have trouble staying on the treadmill for a distance that resembles a half marathon training run. The boredom and mental fatigue are winning!

Wheel of Bike A Half Marathon Training Tip That Might Work For You Too.

I have a love/hate relationship with the yellow spin bike at the gym.

Going For A Spin!

I have found the way to extend the cardio workout is to put a short cycling stint in immediately after the run.  In the gym where I work out we have spin bikes in the cardio section of the fitness center and no one is ever on them at the hour that I’m there so it’s easy for me to get off of the treadmill and right onto the bike.

It’s been several years since I’ve done any serious cycling.  I’m amazed at how much I love the way the spin bike makes my legs feel! Totally different than the running or other activities that I do.  Yet I can’t help but wonder if spending the time on the bike will have any impact on my half marathon training or if I’m just wasting my time.

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Filed Under: Motivation To Exercise, Running

Six Apps That Will Help You Beat The Treadmill Blues

January 22, 2013 By 2 Comments

For those of us that live in the midwest or farther north, our running workouts have been moved indoors. At least temporarily.  Running indoors on a treadmill when you’re used to being outside on pavement or trails has its own set of challenges.  The primary one is boredom.

Last Tuesday, for the first time this winter, I did my training run on the treadmill.  Where I live it has been bitterly cold in the early mornings and last week the sidewalks were covered with patchy ice.  So indoors I went.  I had my favorite playlist, so the music helped me pass the time, but for some reason the workout seemed unbearably long. Trying to convince myself to stay on the treadmill become my main focus.

Treadmill Six Apps That Will Help You Beat The Treadmill Blues

Apps that make indoor treadmill running bearable.

Creative Apps To Keep You Motivated On The Treadmill

There are some creative apps that you can download to your phone or iPad that will keep you on track with your running program and help you conquer even the worst case of the winter dreadmill blues.

Six of the most popular are:

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Filed Under: Fitness, Running

Are Running Injuries Inevitable? Not According To These Running Gurus.

August 22, 2012 By Leave a Comment

A Third Of Runners Suffer Injuries Each Year.  It Doesn’t Have To Be You. 

From stress fractures, to illiotibial band syndrome, and plantar fasciitis, injuries seem to be a common occurrence amongst runners.  Is it because the human body really isn’t made for running, or do runners need to do more stretching, core-work and cross-training to reduce their risk of injury?

Core Training Are Running Injuries Inevitable? Not According To These Running Gurus.

A strong core is key to injury-free running.

Expert Advice From Five Running Gurus On Injury Prevention:

Jay Dicharry – According to Jay Dicharry, a physical therapist and the director of Biomechanics at Rebound Physical Therapy in Bend, OR, one third of runners are hurt every single year.  Dicharry, author of the book, “Anatomy for Runners”, says that too many books focus on the development of the cardiovascular system.  His book helps people identify their weaknesses like over striding, poor foot control, and various posture issues.  He believes that running doesn’t help the individual develop as a true athlete which results in a high incidence of injury.

Robert Forster – Robert Forster a sports physical therapist in Santa Monica, California has been treating injured athletes for 30 years.  He believes that humans have evolved into runners.  Our bodies have changed to be effective at running.  Why are there so many running injuries? Forster blames a lot of it on stride length and says everyone is over striding.  In an recent article in Reuters Health he was quoted as saying, “You want to land under your center of gravity, or as close to it as possible.  We tend to take too few steps per minute.  Less time on the ground would take care of a lot of problems.”

Jason Fitzgerald – Jason Fitzgerald, a 2:30 marathoner and running coach warns people to not let their ‘engine outpace their chassis.  Fitzgerald says that it’s important to remember that your aerobic fitness develops at a faster pace than your structural.  Your aerobic threshold might be high enough to support longer and faster runs, but your bones, tendons, ligaments, and muscles aren’t ready for that yet.  He tells his runners, “you never want a Ferrari engine in the frame of a Geo Prizm.  The engine is going to tear the car apart.”  What does Fitzgerald recommend?  Strength training and core exercises so the muscles and connective tissue are able to withstand the impact of running.

Dr. Lewis Maharam – Dr. Maharam, a former medical director of the New York City Marathon and author of the book “Running Doc’s Guide to Healthy Running,” does believe that people are born to run.  With the proper training, of course.  He says all you need is a good pair of running shoes and shorts and cross-training isn’t necessary, but it does increase speed. Maharam does say that preparation is the key to running injury free.  Start with a walk/run program [like the Couch to 5K] and never increase your mileage by more than 10% per week.

Jeff Galloway – Jeff Galloway, a lifetime runner, was a member of the 1972 U.S. Olympic Team in the 10,000 meter event, has completed over 120 marathons and has been free of overuse injuries for almost 30 years.  In an article Galloway wrote for Active.com he says that “having 48 hours between runs is like magic in repairing damage.”  His other injury-prevention advice includes  going slower on the longer runs, taking more walk breaks, and don’t stretch if you have an ache, pain or injury.  Galloway also recommends a thorough warm-up prior to speed training.  Speed training produces a lot of injuries, but a good warm-up and a ‘few light accelerations’ will help.

Listen To Your Body – And The Experts

The words running and injury don’t have to be synonyms.  Listening to your body and heeding the advice of running experts are the first steps to recognizing when you might be setting yourself up for injury by overdoing it and letting your engine outpace your chassis. Maybe you just need to rest for 48 hours. Whatever it is, most of the running gurus agree that you can be a successful runner – without injury – for years if you know what you’re doing.

What about you? Do you have injury prevention tips to share?

 

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