Fall temperatures start to (finally) drop, which means runners can focus their training for fall racing season! It’s tempting to feel seasonal changes and go out too fast on your training runs. While it might seem great for a moment, repeatedly rushed training can leave you susceptible for ligament and tendon injuries.
Runners, here are some essential tips to keep your legs, hips, tendons and ligaments healthy while you prep for fall races:
Proper Warm-Up and Stretching
Before hitting the pavement, take the time to warm up and stretch your muscles. A dynamic warm-up, including exercises like leg swings and hip circles, can improve blood flow and prepare your ligaments and tendons for the stress of running. After your run, static stretching can help maintain flexibility.
Gradual Progression
Signing up for every fall race you see may be tempting, but it’s crucial to build up your training gradually to avoid overloading your ligaments and tendons. Make sure you go into your training season with a proper baseline of running. Once you’re there, aim to increase your weekly mileage by no more than 10% to give your body time to adapt. Sudden increases in mileage or intensity can lead to injury (especially painful shin splints).
Proper Footwear
Last season’s running shoes might hold special memories, but they might not be fit to get you to the finish line of the fall season. Do a quick mileage estimate on how far a pair of shoes have taken you. Most running shoes come with an estimate on how long they’ll last in mileage. The general rule of thumb is that if it’s between 400-500 miles, it’s time to start looking for a new pair of shoes. Invest in quality running shoes that provide the right support and cushioning for your gait.
Surface Awareness
Be mindful of the surfaces you run on. Hard pavement can put extra strain on your ligaments and tendons. Consider mixing in some runs on softer surfaces like trails or grass to reduce impact. Grass runs and trail runs can also improve your coordination and boost your ability to stay balanced!
Cross-Training
Incorporate cross-training activities, such as swimming, cycling, or strength training, to improve your overall fitness and reduce the repetitive stress on your ligaments and tendons. A well-rounded fitness regimen can help prevent overuse injuries. It can also help strengthen muscles surrounding your ligaments which can reduce injury. Be strategic with your cross training and ensure you’re giving your muscle groups adequate time to repair throughout training.
Proper Nutrition and Hydration
You can’t drive a car without gas in the tank, and you can’t improve as a runner without food in your system. While fasted runs are popular, make sure you’re getting enough food throughout the day to support your training. A well-balanced diet should include a helpful ratio of your key macronutrients — fats, proteins and carbs. Staying hydrated is also crucial. Dehydration can make your body susceptible to cramps and leave your tissues more prone to injury.
Rest and Recovery
Don’t underestimate the importance of rest. Your ligaments and tendons — like the rest of your body — need time to repair and adapt. Schedule regular rest days and consider shorter, easier runs between harder training sessions. If you want to have an “active recovery” day, do some yoga or stretching to improve your mobility.
Listen to Your Body
Pay close attention to any warning signs your body may give you. Pain, discomfort, or unusual sensations in your ligaments and tendons should not be ignored. Seek professional advice from orthopedic specialists like the OSI team who can help identify and address potential issues before they worsen.
Proper Biomechanics
Footfall, stride length, and turnover rate are all parts of biomechanics that can influence your running. Working with a running coach and/or physical therapist can help you improve your running form and biomechanics. Proper alignment, balance and stride can reduce the risk of injury.
Regular Check-Ups
Lastly, consider regular check-ups with an orthopedic specialist. They can assess the health of your ligaments and tendons, recommend preventive measures, and address any concerns you may have.
At Orthopedic Specialty Institute, our team has helped a range of athletes get back to health after an injury. Runners need an orthopedic team they can trust! OSI offers diagnosis, surgery and repair for injuries as well as a world-class physical therapy team to get athletes back on the field. If you’re worried about how an injury could affect your athletic performance, give us a call at 954-866-9699 or schedule an appointment with us.