Whether you’re preparing for the AJC Peachtree Road Race or just want to stay injury-free while enjoying your routine runs, Atlanta-based orthopedic surgeon and chief of the Northside Hospital Sports Medicine Network, Vonda Wright, M.D., offers these 4 tips for injury-free running.
Get the Right Shoes
To run a race, you need a great foundation in your body and on your feet. Don’t underestimate how important it is to have the right shoes. The wrong shoes can cause injuries that can take you off the track and out of the running.
Prevent Knee Injuries
Knee injuries are all too common with runners, but you don’t need them getting in the way of completing the Peachtree Road Race. I describe the knees as being ‘caught in the middle’ between the hips and ankles, and the pain can come from any of those structures.
The solution? Strengthen your core, quads and your butt by doing wall squats and situps.
Jumping rope is a great way to stay fit and build up your stamina. Jumping rope gives you an incredible aerobic workout in a very short amount of time. Grab your jump rope and do the skip jump or high knee jump. Mix it up and have fun!
Do Tempo Runs and Fartlek Training
Tempo runs are an important part of training for a race. Tempo runs train your neuromuscular system to move faster. Tempo runs are usually done at your 10k pace.
Fartlek training blends continuous training with interval training. The term ‘fartlek’ means ‘speed play’ in Swedish. You start out slow, then speed up and then slow down again. This maximizes your leg speed and your cardiovascular intensity.