How to make the running of the injury rewarding experience and become faster and stronger

Maybe you already have some running injuries that can put an end to a sports career? Well, you're not alone: ​​Some runners get stuck in a continuous cycle of injuries.

However, injuries can even be useful. At least they make us think about running technique and revise their training, for example:

• more carefully consider the training structure and to determine the number of classes per week;
• diversify jogging workout strength training;
• do warm-up and stretching every day, not just before a heavy workout.

It is to understand how to learn from their mistakes, so that after an injury to return to the sport and to become stronger, faster and smarter.

Examine his injury: what went wrong?

The first step is to ensure that the learning from their injuries - to understand what kind of injury you received and why it happened.

Some runners say, "I have a sore leg." Unfortunately, this is not enough. If you want to develop due to their injuries, need details.

Here are the most common injuries runners and their symptoms.

Syndrome ilio-tibial tract (PBT)

Pain on the outside of the knee, which increases during the descent (for example, when you go down the stairs).

"Runner's knee" or patellar chondromalacia (patellofemoral syndrome)

The friction of the patella on the femur. Trauma causes dull or sharp pain around the kneecap, often painful sensations occur only during the run.

Achilles tendinitis

Pain in the Achilles tendon, which increases with an increase in running speed. It can occur even at rest.

plantar fasciitis

Usually it appears in the morning in the form of a sharp pain in the heel. After a slight activity pain subside or disappear altogether.

stress syndrome of the medial surface of the tibia

It causes burning and pain on the outer or inner side of the leg. Common problem beginners.

If the runner can not by itself determine the cause of the pain, you must consult your doctor. But remember: you do have to become more attentive and experienced. If you go to the doctor because of every little thing, you are very soon to throw the sport.

Now you need to figure out the reason for which you are injured and it's not so simple. Review your workout for the following possible errors.

1. You have dramatically increased their weekly mileage: ran a lot more than usual.
2. Your weekly mileage is not includes ascents and descents.
3. More than 20% of the training time you post to the fullest.
4. You constantly miss weight training.
5. You always run in the same shoes, the same pace at the same location.

There are a huge number of reasons why you may be injured. But this is the most common of them.

Change your workout to prevent injuries

At this point you have already determined that for the injury received, and at least some idea, which is why it happened.

Now you can change your run so that the injury is not repeated. For example, if you exercise more than 20% were laid on the full, try to reduce the intensity and flee to comfortable pace at least 80% of the time.

Here are a few other examples.

• If you missed weight training, include them in your program.
• If your run is not enough diverse, the trauma associated with the same load on the ligaments and joints, will be repeated. Conclusion: The need to diversify jogging, add a run at different speeds, ascents and descents.
• If you frequently alternate the small training with long-distance jogging long distances, try a more consistent training.

In addition to the last of the injury you can make out all the previous ones, and try to find patterns.

For example, you may find that the pain occur when you run over a certain distance. Then it is necessary to reduce the distance and become stronger before increasing mileage.

In any case, during the period of forced rest it is not necessary to lose heart: even the most experienced professional athletes are injured. But, unlike many newcomers, they quickly recovered and returned to the sport, becoming faster and stronger.

Here are some tips from famous runners, which will help prevent injuries while running faster and go through the recovery period.

As the best runners learn from their injuries

Here's how to answer the question "What do I need to do to learn from your injuries?" Patrick Smith.

- It is necessary to take preventive measures. I include suitable warm-up, additional training to develop strength, application of ice and rehabilitation exercises every single run, even in the days of interdisciplinary training.

You should also be especially careful when increasing the load after a long time without training, since in this period there is the majority of injuries.

I include in your training regimen variety of exercises to develop strength, workout and spend more seriously approach the heating and recovery exercises.

Patrick Smith, a marathon runner

Here is the opinion of another well-known runner and champion - Alan Webb.

- Take the time to return to sport after an injury. It's hard, and the presence of a trainer that you trust is important.

Running - it's a contact sport, where every step you take is effective, 3-5 times more than your weight. If you can look at the run on this side, then you and your coach will be more alert to the risks posed by heavy loads. You will plan training more carefully, reducing the risk of injury and help you run faster.

Injuries - a perfect experience

Your body can become stronger, but only if you choose the right level of load and recovery mode.

We used to learn from their mistakes. So sometimes we even need a trauma: the reality reminds us that we should pay more attention to the training process.

His anger and frustration caused by trauma, vyplesnite interdisciplinary training that will support you in shape.

Remember that the training plan - this is just an example of the perfect workout that is easy to change. It is important to learn to listen to your body and be guided by its commitment to increase the load.

To learn more about injuries and why they happen - and you'll be healthier for longer. And when you are healthy, you can run faster, to train the mind, have fun and get more enjoyment out of the sport.

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Do you have an injury that forced to rethink their approach to training?