How to Prevent Injuries

Want to know how to prevent running injuries? This is the episode for you!In it you’ll learn the RunRX top tips for preventing running injuries. We’re talking about proper warm-ups, cool-downs, gradually increasing mileage, strength training, and focusing on the 3 primary running mechanics.Timestamps of big takeawaysHow to Prevent Running Injuries[00:21] Coach Caroline introduces the topic of preventing running injuries, which is the #1 question runners look up on search engines. She outlines the 3 main tips: proper warm-up/cool-down, gradual mileage increase, and strength training.Importance of Proper Warm-up and Cool-down Routines[01:30] Warm-ups and cool-downs mentally and physically prepare your body for running and help prevent injuries. RunRX recommends simple 3-4 minute routines before and after runs.Remembering to Warm Up When Injured [04:01] The irony is that people remember to warm up when injured, but often forget when healthy. Consistency regardless of whether or not you’re injured is critical to both prevent AND heal injuries!Cool Downs Help Your Body Recover[05:12] Cool downs are important to realign the body after using a lot of elasticity while running. Cool downs should include light strength training to aid recovery.Better Late Than Never for Cool Downs[08:59] Are late cool downs still beneficial? Yes! Sprinkling in mobility throughout the day may be even better than cramming it all after a run.Gradual Increase in Mileage and Intensity[11:09] You don’t wanna overdo anything![11:45] Coach Valerie recommends focusing on movement quality rather than distance/time when coming back from injury. Slowly increase mileage by blending running, walking, drills if pain-free.Introducing The RunRx Restart Program[13:48] The new 4-week Restart program on YouTube goes back to the foundations of running mechanics, warm-ups, strength and self-care for beginners or returning from injury.Our program is all about incorporating strength training and flexibility exercises into the routine so that you can run pain free.3 Running Mechanics[14:05] The RunRx approach simplifies running mechanics into 3 elements - pose, fall, pull. This gives runners specific cues to focus on.Proper Alignment and Posture While Running [15:23] Proper alignment and posture while running are important. Hip lifts and glute bridges help strengthen muscles for this.Simplifying the Running Routine[17:35] Having a simple "to do" list versus just going for a run aimlessly makes running more enjoyable.Advice for Beginners and Returning Runners[18:34] The RunRX Restart program is perfect for beginners or those returning from injury who want to restart running properly.Want a taste? Check out our YouTube channel and the 30 day reboot playlist below!Rate, Review & Subscribe ReminderDon’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Have questions? Email us at [email protected]