Stay on Course

Administrator (admin) on 21/06/2013

Common steps to keep healthy - in sports

Want to stay on track?

That means that applying ice, taking ice baths and finishing runs with a decent cool-down top the list. So do taking rest days, getting massages, and stretching.

Use the reins

Increase the distance and/or intensity of your workouts too quickly, and you’ll also increase injury risk. An undertrained runner is always better off than an overtrained, injured runner.

Always listen to your body and adjust your training schedule when you become overtired or achy.

Honour rest

The importance of easy days – no running, an easy run, or cross-training – can’t be overemphasised. Allowing adequate recovery between workouts is essential to staying uninjured.

Cool it down

Finish every run with at least 10 minutes of slowing to a shuffle or even a walk. A cool-down allows your body to process lactic acid and redistribute blood flow.

Reverse the process at the beginning of runs to properly warm up the body.

Feel the rub

We recommend a light massage right after a long, hard run or a deep-tissue massage two days later. A foam roller works wonders!

Add ice

Ice any sore or tender spots after running. After long runs, consider taking a 10-minute ice bath (mix cold water and a bag of ice). The recirculation of blood following an ice treatment invigorates the cells with oxygen and promotes recovery.

Stretch it out

Most of the experts endorse stretching Â– especially for the hamstrings, quads, calves, lower back and hip flexors. But you need to stretch correctly or you can increase your risk of injury.

Have a coach or personal trainer demonstrate proper technique, and never stretch cold muscles, “bounceÂ” while stretching, or extend stretches to the point of discomfort.

Source: http://www.runnersworld.co.za

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