60 seconds on avoiding injury

What would *you* tell a beginner?

1 to 20 of 71 messages
16/09/2005 at 11:08
... and most importantly, what has worked for you? (I would have included cold baths and self-massage, for example, but you can only fit so much into a 60-second guide)


ps: thank you all for your additions to our 60-Second Beginners' Guide, which has turned into a popular read
16/09/2005 at 11:15
Don't get obsessed with increasing your speed in training. Do the miles in training, do the speed in races.
16/09/2005 at 11:16
Spend the money and get properly-fitted running shoes.
16/09/2005 at 11:17
Think a key point missed is to understand not to run "through" pain. or at least to understand what is tired, sore muscles and what is the start of an injury.

How many people who have suffered shin splints tried to keep running when they first got them for instance...nearly all of them. Result, another 3 weeks recovery rather than a couple of days rest.
Flipper    pirate
16/09/2005 at 11:17
Don't build-up the mileage too quickly...else bring on the shin splints.
16/09/2005 at 11:22
Vaseline is your friend.
16/09/2005 at 11:26
Push yourself a little but listen to your body.
16/09/2005 at 11:27
Immodium can be your friend too. ( MMmm take note)
16/09/2005 at 11:28
Warm up before you stretch. Stretching, or rather, attempting to stretch cold muscles may result in lots and lots of pain.

Also make sure you're stretching properly. Seek advice from others who may know if you're not sure (eg. when stretching calves, make sure the front knee doesn't go over your toe)
16/09/2005 at 11:42
Oh! and learn when a niggle might not be a niggle anymore!

(jeez! Three sensible running related posts that may ACTUALLY help someone!)
16/09/2005 at 11:43
Funny, I wasn't reading "Vaseline is your friend" as running related, but I see the connection now.
16/09/2005 at 12:04
I've lost count of thge number of times I've said this


Do not go running if you are feeling ill - even if its "just a cold".

All that above the neck / below the neck stuff - its all bollox.

Just dont....

16/09/2005 at 12:14
I agree FR. I ran a 1/2M with an "above the neck".

I had a PW and did not recover for three weeks.
16/09/2005 at 13:09
Increase the miles per week slowly. Two steps forward, one step back. Don't get carried away. When you can 5 miles without stopping - you've cracked it.
16/09/2005 at 13:20
get yer arse out of the door for a run even if you don't want to go - you'll feel better for doing it

[fb puts feet up and pops another Stella open.......aaaaaaaaaaaahhhhhhhhh........]
16/09/2005 at 13:21
Don't run on your heels!
16/09/2005 at 13:24
In training:

Whatever you do, do it gradually and progressively - your fitness will not improve instantly but it WILL improve and after a few weeks you will start to notice a real difference.

Start slow - warm up, build up - finish strong.

Finish each run feeling as if you could still do more.

Listen to your body - in time you will learn how - pay early attention to any aches or pains.

After each run rest, recover, replenish and rehydrate.

Keep at it - don't let any setbacks get you down.
16/09/2005 at 13:31
if you can run on varying terrains like grass and trails, kinder on your legs.

never run if you have a sore throat, very bad cold and so on.

treat yourself to a massage every so often.
16/09/2005 at 13:36
Don't avoid hills, the sooner your start to tackle them, the easier all your running becomes. Don't forget to mutter the mantra 'Hills are friends, hils are friends, hills are friends...'
16/09/2005 at 13:55
Don't run if it hurts.

See an expert if it does.

Spend a year running slowly before starting to run fast.
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