Injury Prevention 101

John Henwood’s advice for avoiding injury—and what to do if you get hurt.

With race day only a month out (pinch us!), we’re pushing harder than ever before in our training. We asked our coach, John Henwood, to weigh in with his advice on avoiding injury, now that we’re in the home stretch. Injury Prevention 101

Stretching + Strength Training is key

If you build up your running base first by stretching and properly strength training, your risk of injury lowers dramatically.

An ounce of prevention...

As the runs lengthen, the necessity of stretching is all the more important. Focus on dynamic stretches before you run and static stretches after. Treat yourself to a deep tissue massage—or use a foam roller. The roller is a fantastic self-massage tool that can be used before and after you run.

Cool off

After a long run or hard exercise, consider bathing in cold water with 1-2 bags of ice for 15-20 minutes. An ice bath will help decrease post-workout inflammation, while flushing out waste—like lactic acid—from the body.

Hit with the flu? Back off your running

This spring, everyone has gotten sick. When you’re getting a flu, the best thing to do is stop and wait until it’s over. Training through the flu can take your illness from a 3-day flu to a 2-week flu. Let your body use all of its energy to fight off the bug.

Have pain? Don’t train

You should not be running if you’re experiencing soreness around the joints, like your knees. First, get a massage. Then, use the foam roller and stretch. If the pain persists, see a sports physical therapist. If you’re more seriously injured, head straight to a sports medicine doctor—you may need an MRI. As terrible as it is, if your pain is getting worse, it’s best to halt the training and withdraw from the race to avoid a more serious injury and a lot of time off afterwards.