How to Increase Running Speed without Injury

You have registered a few weeks ago for the half-marathon.In Eindhoven? Rotterdam? Amsterdam? Or maybe New York. Or maybe you’ve decided that an amount of weight must move away. But train enthusiast after a few weeks, you begin to suffer from your knee. Or ankles. And again a few weeks later, you’ll need to completely stop running because the pain has become unbearable. How can you avoid this?

The plans …

You have registered a few weeks ago for the half-marathon.In Eindhoven? Rotterdam? Amsterdam? Or maybe New York. Or maybe you’ve decided that an amount of weight must move away. So you tied a pair of snow-white, new running shoes and in a fresh, new runners dress, who had arrived in the mail a few days in advance and you are gone. The first walk is good, the second time, too, so maybe next time you can do something faster? If we pick up a hill with …
But train enthusiast after a few weeks, you begin to suffer from your knee. Or ankles. Or both. The last time you felt afterwards something. Or in the beginning of the training, but when she did, the pain disappeared. And of course you want your appointment, just go through. But again a few weeks later, but you decide to stop running because the pain has become unbearable. Even a staircase, or simply walking was painful!
This is a story of a budding runners, because it happens to thousands of novice runners.
Almost all the damage from beginner runners face can get, has an overload as the cause. The mind wants faster than the body. The manager wants the runner all half-marathon run. Preferably as soon as possible! Only the body may have been since high school, in fact no physical stimuli had more and now the body has suddenly filled the tank! An ideal breeding ground for the emergence of such damage.

The most you can cause damage

Shin splints:
It is painful when walking, especially when touching the tibia. The pain is caused by irritation of the periosteum at the place where the muscle attaches to the bone. Usually, the pain is felt on the inner side of the lower half of the tibia. The pain may also be lower, up to the inner ankle along, feel. Or higher, even up to the knee. The pain is sharp and can be used as a “whip” sense. When the carpet is far too long gone with the complaints.
There are several reasons for the development of Shin splints:

  • Training on hard surfaces, such as paved roads;
  • Too much or too often by educating newbies. Experienced runners should however be careful that they do not suddenly increase their workout routine too much.
  • Overpronation: on landing the foot, the foot rolls inward. This makes the calf muscle is taxed extra.
  • Inappropriate shoes: running shoes should give adequate support while driving, especially the sole is important to prevent overpronation. If shoes are worn, they provide much less support, with an injury as a result.

If the runner has again suffered from the symptoms, the following solutions are needed:

  • Give a good warm-up!
  • Take the train stop and the bike to stay in shape.
  • Are shoes be replaced? In General, running shoes should be replaced after 1000-1500 kilometers.
  • Training on a smooth surface, such as in the forest.

Achilles Injury:
This damage can be felt between the heel bone and about 10 centimeters above it. The damage starts as a treacherous little stiffness when they stand up, but may mean the end of the adventure started, if not paid in time attention to this injury.
The causes can be:

  • Insufficient shock absorption in the heel:
  • Leg length discrepancy or variance in the outriggers
  • To participate via webcast and/or
  • Hill training is also notorious as the cause.

If the runner has again suffered from the symptoms, the following solutions are needed:

  • Give a good warm-up!
  • Check to see if the shoes are still good and not worn.
  • Training intensity decreases and again the quiet building when the symptoms have disappeared.

The runner’s knee:
This pain is felt on the outside of the knee. This injury is common among runners too. Also this damage has many causes:

  • leg length discrepancy, bandy legs, …
  • Quick training structure, hill training
  • running on the outer side of the road

Once again, the solution is out there that training intensity is temporarily reduced and that it is crucial for the ongoing course seemed to be.
This is not a finite list of injuries, but only the most common. In General, most damage is caused because there is no going wrong: overload, the wrong technology, old shoes, … Try to find out where the damage is caused by. More important than the treatment is perhaps in order to prevent damage from occurring, that is so severe that distract you from your driving. Some tips to keep going:

  • Maintain good running shoes. Don’t compromise here!
  • Give a good warm-up with stretching exercises.
  • Has not gone this year? Try the first few months to build aerobic fitness by walking or Nordic walking. Or, for example, runs 10 times per minute, interspersed with a one-minute walk in between. It is in any case important to not jump to step up training times. On the internet there are thousands of novice schedules.
  • Ensure proper walking technique: try to land on your heel and wrap the foot from the big toe. Landing on the forefoot is very taxing on the Achilles tendon. In addition, using the arms. Exercise your abdominal and back muscles. These muscles are also charged with running and help in the proper running technique.
  • Exchange regularly go around, to prevent boredom. Vary. Try a bicycle once. Then again entrusted to other muscles.
  • Don’t go too hard! This is the most common mistake of beginners. You don’t have to go every workout to the hole. Most of the training you should be able to go so you can still talk with your hiking partner.
  • Rest is also important. During the course, make you break your muscles. During the restore and build them even a little extra muscle on! That is why every day intensive training is not wise. For a little rest is the risk of exhaustion in anticipation.
  • Also check your diet: varied foods and plenty of fruit and vegetables is especially important if you want to build something. Also drink lots of water.
  • Do not walk in the heat. Drying time extra fast and in that case, the result will also decrease.
  • Have fun with it, and Discipline is obviously good, but when it’s pouring outside, or you almost nearly sick, you can sometimes tell you that the best thing a rest day.

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