Champaign, IL (PRWEB) July 30, 2012
Minnesota women have logged thousands of miles in preparation for the Lady Speedstick Women’s Half Marathon on August 26. Jason Karp, a running expert and 2011 IDEA Personal Trainer of the Year, says the total distance or the amount of time you run each week is the most important component of training, but cautions that your running regimen can lead to the sort of injury that keeps you out of the race if not executed properly. “The main cause of running injuries is an increase in training volume or intensity,” Karp explains. “To prevent overuse injury, you must control the amount of stress applied to the tissues.”
According to Karp, overuse injuries are less likely to occur if the amount of stress does not exceed the body’s ability to adapt. “The frequency and intensity of your training must be increased in small, incremental steps. Avoid erratic changes in your training schedule, and incorporate rest,” Karp adds.
In his new book, "Running for Women" (Human Kinetics, 2012), Karp offers eight tips for designing a training program that will not only prepare runners for race day but also help prevent common running injuries:
1. Combine walking with running if you’re a new or recreational runner.
2. Add nonimpact cross-training activities to boost cardiorespiratory fitness.
3. Increase interval and hill training gradually. Generally, this is the addition of one hill or one interval per week.
4. Incorporate rest or easy days between hard workouts.
5. Warm up before interval training.
6. Organize your training into three- to four-week cycles with two to three weeks of progressive build-up, followed by one week of less intense training.
7. Keep a training log and record your distance, the rate of change from week to week, types and intensity of workouts, and how you felt during the run. Documenting the details of your training provides insight into the relationship between training and injury.
8. Refer to your training log at the first sign of pain and make adjustments.
“As a runner, your performance depends on a delicate balance between periods of intensive training and periods of recovery,” Karp says. “This balance allows for optimal musculoskeletal adaptations. Failure to allow for adequate recovery between training sessions can lead to a breakdown of the body’s ability to repair itself and eventually to overuse injury.”
For more information on "Running for Women" or other running resources, visit http://www.HumanKinetics.com or call 800-747-4457.