Poor Planning causes many running injuries. Keep your body in Homeostasis. Running book author discusses Running Form, Cambers, Overstriding and maintaining body homeostasis to avoid injury.


10K & 5K Running, Training & Racing
Running Dialogue...training 5K to the Marathon. Humor, nutrition, injury advice and essays for all training levels.

If you avoid overtraining you'll decrease running injury risk.

Form, Cambers, Overstriding.

	Reducing the risk of a twisting-type running injury:
* Don’t hold the arms up too high. Run relaxed with a natural style.
Push the arms straight back to decrease shoulder roll and twisting
and strain on the back.
* Avoid fast running on sections of path with ruts or tree roots, for
example, in fartlek sessions. 
* Wear appropriate shoes for the surface...shoes with sufficient
grip. Use studs or dimples, or whatever this year’s term for a
cross-country sole is. They should get you through most dirt.
Spikes are a great aid if you like to do speedwork through mud or
on wet grass. Unless you’re going sub 16 for 5 k, or racing shorter
stuff, don’t use them on the track.
* Beware of excessive cambers and poor road surfaces.
* In particular, don’t run across a hill if the slope is more than a
couple of degrees. If a beach is minimally sloped at the low tide bar,
or the flat area at high tide, running in both directions will equalize
the wear and tear on the ankles, knees and hips.” 
“Then there’s the pernicious overstriding problem.”
	“Is overstriding that wicked?” I asked.
	“To get the best out of yourself, you aim to run fast for the
entire race. To do this, you need to run with the longest stride
compatible with your body type, height, joint ranges, muscle flexi¬
bility, footgear and running surface. Yet you must have control
over unnecessary movements, and keep good leg speed for the
duration of the event. To quote the ‘Chariots of Fire’ coach, you
must avoid the slap in the face which occurs on overstriding. 
	“Your stride length should not put you at a stretch on each
revolution of the legs or stride cycle. Adjust your stride length and
leg speed according to the distance you’re running. When com¬
mencing a ten mile or half marathon race, runners automatically (if
after blowing up a few times), start at a slower speed than in a five
mile race. They can’t hope to run at the same speed for twice the
distance--though some of your readers will run ten miles next year
at a similar speed to which they ran five miles last year or the year
before. This improvement only comes from the progressive training
outlined in previous chapters.
	“A long stride is inefficient. Even 400 and 800 meter runners
aim to avoid overstriding, because it gives them an increased injury
potential while slowing their race times.

Poor Planning and Homeostasis.

	Poor planning 	
“The warm up and warm down, including stretching and strides as
explained in Parts One to Three of Running Dialogue must be sufficient to prepare the
body for its task, and to relax afterwards. They are of equal impor¬
tance.
	“The training schedule must progress in a logical fashion--just
as this book does. While you could start with Part Two and build
endurance with 20 or more striders each day...then add the steady
runs of part one...it would be dangerous for most people.
	“Most people commencing a running program do so from a 
poor fitness base--sprinting for a bus while out of shape is an invitation
to the emergency room--so ease into things as Part One encourages.
	“Never make a sudden increase in mileage or pace; a ten 
percent increase for two or three weeks may be alright--but consolidate 
for a few weeks at this level before moving on.”

	“What you’re looking for is a manageable level of fatigue; 
three weeks after an increase you should have adapted to it...and 
returned to homeostasis. Then it may be time to increase the load again,
going faster or further--or you can simply enjoy your new level of fitness.”
	For the more advanced runner he had this to say.
	“Olympic medalists run at 3,000 to 5,000 race pace at least 
one session a week in winter. So should you. This will help you
maintain good form, thus decreasing injury potential. Move gradually to
track work in the spring, keeping at least a couple of steady runs to
maintain strength in the summer and acting as a base for the mileage 
build up in the autumn.

	“Running is more productive as it gets more efficient. Straight
lines, rhythmic movement, proper alignments make you faster and
less injury prone.”



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Running Injury Prevention page--sections from Running Dialogue
Buy Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson Today! ">Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson at Amazon.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Running Dialogue...training 5K to the Marathon. Humor, nutrition, injury advice and essays for all training levels.
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.