Professional Safety Tips for Runners

Friday, March 17, 2006

(Boston) – With the 110th Boston Marathon quickly approaching, runners of all abilities are striving to improve their running technique. Whether athletes inspired by the marathon season are training to run the full 26.2 miles or for just 26 minutes, there are several safety precautions that runners should follow to avoid injury.

Noel Vigue, M.Ed., CSCS, head coach, strength and conditioning at the Boston University Athletic Enhancement Center (BUAEC), trains runners of all levels and has designed a special program for runners preparing for the Boston Marathon. Vigue stresses that all runners, regardless of ability level, should learn to avoid injury before they prepare for the big race.

“Runners should not only focus on the actual race or run, but on preparing and recovering from such runs in order to avoid injury,” says Vigue. “As the marathon approaches and runners try to fit last-minute training runs in before the race, I strongly encourage runners of all levels to evaluate their training routine to make sure they’re training safely and are getting the most out of workouts.”

Experienced or elite runners, who may be training for the upcoming marathon or other long-distance runs, often suffer from injuries caused by overuse. To avoid such injuries, Vigue offers several tips:

  • Reduction of mileage: Scientific research proves that there is a proportional increase in the amount of injuries a runner experiences as he or she increases their mileage. To improve your running, Vigue suggests to “think intensity not volume.”
  • Mix up your workout regimen: Interchange speed work (shorter distance runs at a higher speed) and tempo runs (higher intensity workouts) with long, steady distance workouts. Use a training program to help you scientifically plan your training to avoid running the same workouts throughout the year, which leads to staleness or overtraining.
  • Incorporate strength training: Think of strength training more as functional training; it is not the same as lifting weights or body building. Strength training can help you run faster without increasing muscle mass. Functional training workouts should be done at least one day a week. Some functional exercises include single leg squats, lunges, core stabilization and balance training.
  • Get flexible: Improving flexibility in the hip and the ankle is an easy way to improve stride length. By stretching these areas both before and after running can make a significant impact on race times. Also be sure to massage these areas frequently.
  • Incorporate cross-training: Professional yoga classes, neuromuscular therapy or flexibility training are smart choices to incorporate into your regimen.
  • Don't skip active rest and recovery work: Try swimming or biking to get a cardio endurance workout without straining your joints.

He also cautions that less-experienced runners need to be especially careful to avoid injury and should keep the following suggestions in mind:

  • Warm up before every run: Warming up is not the same as stretching. Vigue suggests active and dynamic warm-up movements that involve waking up your nervous system, increasing blood flow to the muscles and short quick stretch holds.
  • Learn how to stretch properly: After running, focus on holding your stretches for longer periods of time (15 + seconds), thoroughly stretching all of your muscles to restore tissue length. Post-workout stretching is part of the recovery process and is as important as your training run.
  • Give yourself a break: Run every other or third day, in order to give your muscles a much-needed break. Progression is essential. Never run more than 10% of your mileage the week before. Train with intensity and out of your comfort zone on training days and then allow your body to recover on rest days.
  • Have fun: Enjoy the process of exercise and be proud of your efforts. Share the experience with a running or training partner or by joining a club. Check out USA Track & Field for more information on running clubs in the Greater Boston area.
  • Hire a pro: If possible hire a certified training coach. Check out the web sites of the National Strength and Conditioning Association (www.nsca-lift.org) and National Academy of Sports Medicine (www.nasm.org) for suggestions.

Vigue urges all runners, whether novice or experienced, to visit an orthopedist or physical therapist before starting any exercise or running regimen. By performing a lower extremity evaluation, professionals are able to determine safe and individualized workout routines. Awareness of one’s physical abilities and limitations from the onset can help any runner improve their condition and avoid time-consuming and painful injuries.

The Boston University Athletic Enhancement Center (BUAEC) is a strength and conditioning facility open to Greater Boston’s youth, high school, collegiate, adult and professional athletes. Its mission is to help all athletes improve their overall sport performance and reduce the potential for athletic-related injury.