Injury prevention
It is very important to follow the basics of running to prevent injuries.
● One of the most important rules is not to run to much to fast to soon.
- Only increase your weekly mileage by 5 to 10 % to prevent injury.
- Gradually increase your speed and quallity over time.
● Listen to your body
- When your body is sore do not run, it's your body that is telling you that something is not right.
● Strength training
- Core training is very important.
* push ups
* sit ups
*plank
*pull ups
*squads
● Stretching
- Stretching is very important. It must be done before and after every training you do.
- Stretch the hole body even if it is not stiff.
● REST
- Rest is very important
- When starting to run you can rest up to every second day
- When doining 100+km a week rest is very important, atleast a day or 2 of rest.
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