How to Avoid Walking and Running Injuries, Part 5

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In the last article in this series called “How to Avoid Walking and Running Injuries” I said that you can significantly reduce the risk of injury by paying attention to one very important and fundamental principle, and that is the principle of exercising gradually and progressively. In today’s article we will explore this principle further and show you “How You Can Reduce Your Risk from Injury!”

This important overall principle can be broken down into 5 key sub-principles of effective training, which are all designed to minimize your risk of injury. They are as follows:

1. Increase your exercise distance or time gradually. An appropriate rule of thumb is to increase your exercise distance or time by no more than 10% per week.

2. Increase the intensity of your exercise slowly and gradually. Challenge yourself but make sure you enjoy your exercise.

3. Always increase your distance or time and your exercise intensity separately. As a general rule it makes sense to build up your mileage base before introducing greater intensity.

4. Rest is a key element in your exercise, especially when you are starting.

5. Learn to listen to your body’s early warning signals. It will usually let you know when you do too much for your current level of fitness.

Follow these 5 key principles and you are well on your way reducing your risk of injury. However, there are other factors which influence your risk and I will cover some of these in the next article.

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Until the next time, remember my motto:

You don’t have to be fit and healthy to start, but you do have to start to be fit and healthy.

By Jim Kirwan

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