Excel Physical Therapy recently hosted our biennial Running Camp that reviewed the mechanics of running, training principles, and footwear to help you stay injury free during your summer running program. As it turns out, errors in training are responsible for up to 70% of running injuries. In case you missed it, here’s a re-cap of the training principles we discussed to help reduce the risk of injury:
- Avoid year-long training
- Avoid running more than 40 miles per week
- Train two or more but less than 5 days per week Rest days are important!
- Increase mileage by no more than 10% every 2-weeks
- Stretch daily to ensure normal joint mobility
- Do strength training exercises for your core 2-3 days per week
As runners, up to 90% of us will sustain an injury over the course of our running careers that temporarily prevents us from running. Proper training principles will help to reduce the risk of injury and improve your chances of a successful running program.
Megan Peach, DPT, OCS, CSCS specializes in manual treatment of spinal dysfunction, as well as knee and shoulder pain and is a member of the Excel Physical Therapy running specialist PT team. Megan’s philosophy for physical therapy treatment embraces educating patients about the tools they need for enhancement of proper body movements during work and play to promote a pain and injury free active lifestyle.
"Immense knowledge of latest studies and findings. Reasonable number of exercises/stretches absolutely focused on your issue makes for a great recovery." -- B.S., Bozeman ClientView more testimonials from Excel PT clients »