You don’t have to complete the kilometer volume of a marathon training session to be afflicted by t typical running injuries such as shin splints or the no less dreaded runner’s knee .
„Changes in training behavior, unaccustomed strain, general health and even stress are risk factors for runners.”
Pouria Taheri
Pouria Taheri, Head of Medical at adidas Runners and adidas SPORTS BASE BERLIN, knows where runners tend to tweak. But he also knows ways to prevent health problems. He reveals them to you in his 5‑point plan.
1. MAKE A PLAN
Preparation is everything! Take a moment before the start of the season to plan your competitions. Mark them in an annual calendar and set yourself ambitious but realistic goals. No matter what distances you are aiming for, prepare strategically. Training according to a plan will help you stay on the ball even when life throws obstacles in your way or you are exposed to other distractions.
2. WORK ON YOUR WEAKNESSES
Be honest: do you know your weaknesses? Use the break between seasons to identify your weak points and work on them. The off-season is ideal for this because you are running less anyway and are probably more relaxed. That’s my advice as a doctor, because every runner or athlete has their weak points, no matter how successful they are. Core stability, flexibility, endurance, strength, technique, health, nutrition, lifestyle — where do you see potential for optimization? All of these factors can have a major impact on your risk of injury. You might even do a „Functional Movement Screening” (FMS), a movement test I recommend to all goal-oriented runners.
3. BUILD A NETWORK
In addition to working on your weak points, more knowledge will also make you a stronger athlete. Very few people want to wade through dry books on running technique, nutrition or optimal training behavior. That’s not my advice either, because reading usually doesn’t give you a good reflection on the content. Better: build up a network, join a community like the adidas Runners. Go to places where you can meet like-minded people, professionals, peers and stronger people. In such an environment, you will not only find motivation, but also support and knowledge. Helping people to help themselves may sound trite, but it is the key to success. Who knows who? Which doctor should I contact if I have injured myself? A well-functioning network solves many problems all by itself.
4. „RELAXED READINESS””
The good thing about a training plan is that it causes positive stress. This is necessary to stay motivated.to stay motivated. On the other hand, it can also increase negative stress if you don’t make it to your session. Your mindset plays an important role throughout the training phase. „Relaxed focus” is a desirable state of mind for all athletes that helps them to stay focused. You have the positive feeling that you have always given your all and don’t let self-reproach slow you down. This attitude is what makes top athletes. Above this is the premise that only a free mind can focus 100%. Passive training sessions such as autogenic training, yoga or transcendental meditation can help to develop a mindset like this.
5. CORRECT HANDLING OF DISCOMFORT
At the end of the day, it has to be said that accidents and injuries happen. The important thing is when they are recognized. Never ignore complaints and take them seriously. Even in the case of (seemingly) minor injuries, it is best to consult a sports physician straight away. This usually leads to much more effective treatment. Get a second opinion if you have any doubts. Once the diagnosis has been made, accept your injury. If you have to take a break, go through with it, even if it’s difficult. The pain will usually go away sooner than you think if you follow the doctor’s instructions. If you keep running, you not only risk aggravating the injury, but also long-term problems and limitations. Always remember: pain goes away.
The adidas SPORTS BASE BERLINoffers the perfect environment in the German capital. Here you will find a specific training program and a community that will help you achieve your goals.
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