Make you will never running injured six recommendations

A week, a few days less training

Those people were injured three times a week to run the least likely. I believe that, in addition to Olympic athletes and those interested in the impact of World Records people,  asics gel kayano 18  the vast majority of runners can run one day off one day. This can still maintain a healthy body and better running performance.

Running time interval of 48 hours was miraculously able to repair the injury. Some people also add some date in the recovery short distance jogging; do not in fact allow the body to fully recover. Whenever a customer complained to me that the pain is always pestering him tightly, I will let them go back every day to run again. Usually this pain can disappear.

Second, long-distance running is slower

Of course, you can not run long distances too slow, because both run very fast or very slow, and you will reach the limit of endurance. Downhill step down, the legs can recover faster. In general, gel noosa 7 running shoes I asked my guide runners are the fastest goal of the game is slower than 2 minutes / mile. Many of them target tempo of the game slow 3-4 minutes / mile, feel recover quickly. Also, note that as the temperature rises, pace to decline: the temperature above 60 degrees Fahrenheit, the temperature increase of 5 degrees, pace, down 30 seconds per mile. (Annotation: about 15 degrees Celsius or more, increased by 1 degree, pace, down 17.3 seconds per kilometer).

Third, more walking intermittent

Any one muscle in the same way under continuous movement, fatigue more quickly. Muscles have continued to run after fatigue will greatly increase the risk of injury. You can view my site proposed for various walking pace intermittent arrangements. If your body has pain, it is best to run a little less, go some more. For more than 5km running race, walking interruption may also raise competition results. For the marathon, there are a number of strategies to adopt intermittent walking; walking intermittent than the original did not use an average of 13 minutes can improve performance.

Fourth, do not stretch the pain at

Injured tight muscles or tendons are stretched in after dramatically increase the chance of injury. Even if only one will pull off tensile tissue fibers, so that recovery will take longer.  noosa tri 8  A result of running and if subjected to stretch tight muscles, it will not take a minute injuries. This massage is processed by the run caused by muscle tension naturally excellent way. Muscle tension is not a bad thing; it can make you run more efficiently.

Five, speed training to be cautious

Speed ​​training often have a lot of pain. To reduce the risk of injury can be fully prepared before run activities and do some lightweight buildup. Keep all the training phase time evenly. Speed ​​training run at the last time,asics gel nimbus 14  do not force himself to go within a certain time, which is very important.

Sixth, in the pain, inflammation and loss of function do not forcibly

If you had any of the above should immediately stop running. Run more than a block or circle often bring harm exponentially,   noosa tri 7  so that the length of time required recovering for several weeks, rather than just a few days.