6 steps toward injury-free running part 1
Many of us are in a rush to run further and faster – but to prevent injury, there is a checklist that we should be going though, before thinking about increasing our distance, or even running at all!
Below is Part 1, of 6 steps towards injury-free running. I’ve focused on one or two key areas within each, with tests you can do and a yoga based solution that will work on improvement.
Ideally we should be able do all of these before we start a training plan, but as long as you are working on improving them all (see suggested yoga), and only running short distances, then you can build your run-fitness concurrently.
1. Mobility (hips) – test: can you squat?
Yoga to help: High Squat(use forearms/ hands on thighs), Squat Swings, Horse, Easy Squat (low but heels together, toes out)
2. Strength (core and pelvis) – test: can you hold a static lunge? Can you do a walking lunge?
Yoga to help: Low Lunge, Sun Salutes that incorporate Low Lunge, side lying legs lifts, chair lifts, bridge lifts
3. Flexibility (hamstrings and hip flexors) – test for hip flexors: can you take a low lunge with a straight pelvis and back thigh?
Yoga solution: spend 3 minutes, in this position with the tail bone lengthening, 3-4 times a week/ post-run.
Test for hamstrings: can you like flat on your back and take one leg up straight to at least 70 degrees.
Yoga solution: do this, with a strap to hold your foot, for 3 minutes each side, 3-4 times per week/ post-run.
These are just a few of the ways in which yoga can improve mobility, strength and flexibility! Remember, the best practice is a well-rounded practice, but these are definitely something to consider incorporating into your routine, as a runner, regularly 🙂
Next time I’ll cover the other 3: ABC – agility, balance and coordination.
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