Listen to your body. Heed its warnings.
- Training Error No. 1: Persistent high-intensity training without lower-intensity workouts. In other words, you have to vary, such as cross-training. And sprinkle in days off.
- Training Error No. 2: Sudden increase in mileage and intensity without adequate rest. “Recovery time is crucial because the body has a repair process. Without the repair process, you build in inflammation,” Ridge said. Someone returning from an injury or time off should still limit his/her increase in mileage by 10 percent each week and alternate the workout’s intensity from easy to hard.
- Training Error No. 3: Single, severe training or competitive sessions. This isn’t a sprint, it’s a marathon after all. You’ve got a long way to go, so take it easy.
- Training Error No. 4: Repetition, repetition. This can be avoided simply if someone who trains on a track makes sure to reverse direction every other day. This can also be hard to break old habits. Four of five injuries come from overtraining, and once again modifications and cross-training come into play.
The simple rules for injuries: If it’s stiff, heat it up; if it’s joint pain, cool it down (or bring down the swelling) with ice. RICE – rest, ice, compression and elevation – remains the best acronym for regaining health. Ice compresses should last 20 minutes every two hours. For specific site tenderness and swelling, fill a paper cup with water, freeze it and use it as a cooling massage device.