Avoid imbalances and minimize the possibility of injury.

A lot of frequent racers have injuries at some point, also indicating that old injuries tend to return. Therefore, prevention should have the highest priority in the whole process.

Along with the race training, you should avoid unbalances and misalignments that lead to tensions, lengthening the calfs and training the strength and stabilization of the surrounding muscles to the iliac area and to the knees, avoiding the overload due to frequent impacts.

Some movements that target the indicated muscles, should incorporate them into your regular routine (do 1 to 3 sets of each exercise) two or three times a week.

Deadlift

With a bar of weight adjusted to its condition, using discs or a floor that can absorb the fall of the same.

Start standing with your feet shoulder-width apart without bending your knees, with the bar grip off the knees.

Bend your knees slowly and bring the bar closer to the ground, maintaining alignment of the spine throughout the movement.

Get up and move slightly away from the bar to lengthen the spine.

Repeat the movement between 15-20 times.

Isometric squat

With your feet shoulder-width bend your knees up to 90 degrees by sending the basin back and advancing the chest forward maintaining a static balance. Hold the position until you feel a good intensity of effort on the quadriceps.

Ankle dorsiflexion

Sit with your legs straight, bend one knee, and keep your palms flat on the floor. Fasten a rubber band on a solid base and at the foot of the leg that continues to stretch and place a roller under the leg of that leg. Slowly flex your foot, then return to the starting position. Repeat 15-20 times and change the side.

Hip abduction on plank

With an elastic band around your ankles, stand in plank position with your hands under your shoulders and feet together. Move one of the supports sideways at maximum distance, re-join and do the other side (repeat for 15-20 times).

For an individualized plan to your abilities and goals contact a personal trainer and have all the help you need to do what you love, run!

BY CLÁUDIO MOCHO / SÉNIOR PERSONAL TRAINER

1.        Herzog W. The problem with running injuries. J Sport Heal Sci [Internet]. Elsevier B.V.; 2016;5(2):171. Available from: http://dx.doi.org/10.1016/j.jshs.2016.03.001

2.        Kozinc Ž, Šarabon N. Effectiveness of movement therapy interventions and training modifications for preventing running injuries: A meta-analysis of randomized controlled trials. J Sport Sci Med. 2017;16(3):421–8.