Wednesday, March 18, 2015

Tips from Jeff Galloway on Injury

I'm back from our family zoo tour, and am excited to re-cap our adventures for all of you. BUT! Before I do that, I wanted to bring you some tips about injury from Jeff Galloway.

From Jeff Galloway

  • Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3) lengthening stride and 4) stretching. 
  • The principal in staying injuring free is to balance gentle stress with the right recovery periods - allowing for rebuilding. - Check out the book Running Injuries by Jeff Galloway for more info. 
  • Finding the right Run Walk Run strategy from the beginning of a run has been the best way I've found to stay injury free, come back from an injury and in some cases, continue to run while the injury heels. 
I agree with finding the right Run Walk Run strategy at the beginning, when I ran my first Marathon at 25 weeks pregnant, I knew I could keep up with the Disney Pacing requirements if I just stuck with 1 minute of running and 1 minute of walking for all 26.2 miles. That pace and strategy helped me to focus on the moment, and not the mile - it carried me to the finish line! 

More from Jeff Galloway
  • Are you concerned that running will damage joints, and other body parts? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joins, etc. than non runners as the decades go by. 
  • While researching for my book RUNNING UNTIL YOU ARE 100, I have reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc. 
  • It may surprise you to know that many studies show runners have fewer orthopedic issues compared with non-runnersas the years go by. 
  • A respectful and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared to runners of the same age. 
As long as you stay below the threshold of irritation you can often continue to run while the injury heels - Jeff Galloway 

Question: Have you ever considered what it'd be like to run at 100? 

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