Injuries aren't fun

The Shorewood Boy’s Cross Country Guide to Preventing Injuries

We had an inordinate amount of injuries this last season, and we need to adjust what we’re doing to ensure that the incidence of injury – an inevitable part of running – is severely limited within our program. While winning championships is important and fun, it pales in importance to an athlete’s overall health. With that said, here are a few thoughts about general injury prevention…

CONTINUED

1. Make sure the coach isn’t an idiot. Or to put it a different way, make sure the workouts are structured to allow for a gradual increase in overall volume of training. While athletes can handle large volumes and high intensities of training, too much, too soon is a major cause of any injury. Don’t worry – I’m working on this aspect of it!


2. Wear good shoes. New running shoes should be purchased at least three times per year for the normal year-round runner. Further, try to find a shoe model that works well and stick to it. Make sure it accounts for variance in your foot type (high arches, low arches, etc). As a general rule, “lightweight trainers” are not good for the amount of volume we do.


3. Try to run on soft surfaces when possible. While it isn’t always possible, when you do have the chance, run on the grass on the side of the sidewalk (the street side – it’s public property) or on trails. Softer surfaces alleviate some of the pounding that causes injury.


4. Eat a well-balanced diet. A diet consisting of regular water consumption, lots of fruits and veggies, dairy products and other carbohydrates can serve to keep runners healthy and help them recover faster when injuries do crop up. RUNNERS NEED MORE CALORIES THAN NORMAL PEOPLE DO! Make sure you eat a lot! THREE MEALS A DAY (AT LEAST!).


5. GET CALCIUM! Make sure that you’re drinking enough milk and/or getting calcium in some other way. There are many good supplements out there – ask a doctor for the best ones and best ways to take them. Bone health is really important, and it starts with calcium!


6. Get iron in your diet. Although this does not have much to do specifically with stress fractures, young runners are especially susceptible to anemia, a condition characterized by low iron levels. Its onset often means the loss of several weeks or months of quality training and racing. Red meat is the most direct source of iron, but other foods (spinach, beans, etc) and supplements can be used. Consult a doctor if supplementation is the preferred option. Most iron supplements should be taken with orange juice to speed absorption.


7. Stretch regularly. Regular stretching can head off many injuries before they become a problem. Doing our normal drill work is also excellent flexibility work. These can be done on your own any time!


8. Do regular core work. Our normal abdominal circuit should be part of any runners year-round core work. A strong core (abs, back, obliques) will head off numerous injuries.


9. Get sleep. Sleep is often neglected by busy high schoolers, but regular sleep is always necessary for performance in school and in running. Eight hours is optimal, but not always possible. 6-10 is a good range, while always aiming for eight!


10. Take a regular ice bath. This is in the “nice-but-not necessary” category. A regular bath, filled with about 6-8 inches of cold water and lots of ice for about 20 minutes can really help to speed recovery after long or hard efforts. Quick recovery helps reduce injury! Filling your top with cold tap water works just as well.


11. Do yoga. Again, in the “nice-but-not-necessary,” but yoga has the potential to increase both strength and flexibility, which minimizes the risk of injury. (Andrew) ;)

Nothing can guarantee perfect health, but attention to these details can definitely help tremendously. These are all quick and most are relatively-easily done remedies that can deal with injuries before they start. Please NEVER hesitate to contact Coach Newman at: drnew@hotmail.com