2 factors determine that speed at which you cover ground, namely stride length and stride frequency.

Stride Length

Stride length refers to the average length of one step as you run. Stride length of an athlete is measured as the distance between the points that mark the spots on the ground the left foot and the right foot have made contact. Stride length is directly proportionate to the speed of running. To boost stride length, you must concentrate on exercises that enhance the muscles in your lower feet, allowing them to propel you forward and result in larger stride lengths. You must find your natural stride length (the length that you are most comfortable with) in order to run faster and longer.

Stride Frequency

Stride frequency is the term that defines the average number of strides taken in a minute. Running speed is calculated as the product of stride length and stride frequency. Consistent training is required to sustain stride frequencies, especially if you intend to participate in a marathon. It has been recorded that athletes tend to lose stride frequency after they run for about 30kms. One of the methods of maintaining stride frequency is to increase stride length as much as possible. Also, you must run at an even pace when you train so that you develop the stamina to run for longer period of time, and cover larger distances.

Recommendations

Long Race (Marathon) Participants & Beginners

Concentrate on notching up your stride frequency instead of you stride length. Use the heel of your feet to maintain balance and use the strike impact (the impact of you foot striking the ground as you run) to propel yourself forward. As you progress with your training, work on your stride length, and try to take longer strides and the strike impact is then evenly transferred to the entire leg, and does not affect the foot alone. This helps to keep you going without damaging your feet. Keep from over striding as it results in the straightening of the leg such that the Top notch athletes record a stride frequency between 180 and 190 steps per minute, and if you are a beginner, you are advised to keep from falling below 80 strides per minute at least. Let the stride frequency of 180 – 190 be the bench mark you set for yourself.

Short Races (10K, Short Marathons, etc) Participants & Beginners

Body posture is among the most important aspects to be addressed by an athlete. This is because it is the body posture that determines whether or not you exploit the centre of gravity of your body, and it is the centre of gravity that allows you to maintain your balance. Concentrate on improving both your stride length and stride frequency. Strike against the ground with the balls of your feet, and lift you knees as you run. Arrange your body posture such that you are leaning forward so that your hips are ahead of your feet. If your hips are positioned behind your legs, the centre of gravity moves backwards, and you will have to put in extra struggle to compensate for this. If you hips are kept forward, you can further exploit the beneficial position to push forward with your back leg to cover more ground at a faster pace. The impact of your foot strike determines your running speed. This, you need to capitalize on the centre of gravity of your body to exert pressure against the ground and thrust yourself forward. This technique provides only for short distance running as it becomes stressful for longer distances and negatively affects the athlete.

The body needs to produce energy at a much faster rate for an athlete to be able to run races or marathons without over exerting himself. Carbohydrates, the nutrient that plays a vital role in the production of ATP (the energy currency of the body), is thus the most important element to be provided to the body via the food consumed. Carbohydrates are far more efficient than fats as they take far lesser time for the manufacture of ATP. Greater the intensity of practice, greater is the energy requirement of the body and more carbohydrates are to be available to the cells that comprise muscles. One of the major reasons that carbohydrates are more essential than fats in manufacturing ATP is that the former can be processed in both aerobic and anaerobic conditions, thereby allowing the body to generate ATP even when there is a shortage of Oxygen supply.

The diet of an athlete should consist of 65-70% carbohydrates of the total calories consumed. That is, if you are to consume 2,000 kilocalories each day, 1,400 kilocalories must be carbohydrates. The bio-chemistry of the body is such that carbohydrates consumed in any form are converted to glucose when digested. It’s a circle wherein glucose is the commencement point for the processing/ metabolism of carbohydrates. In fact, all types of food consumed are metabolized to be converted to glucose that can be used by the body to make ATP. Glucose is a simple sugar molecule that is used by the body for generating energy.

Not all carbohydrates are the same. Simple carbohydrates are more reactive and are digested quickly to be at the disposal of muscle cells. Complex carbohydrates are more saturated and thus less reactive and are digested at slower rates. However, complex carbohydrates are equally important as they are available to the body for longer periods, forming energy reserves that can be drawn on.

Another factor that gives complex carbohydrates an edge of simple carbohydrates is the fact that the sources of former are often accompanied by other beneficial nutrients. Vegetables, cereal, rice and grains are the sources of complex carbohydrates that also supply the body with vital vitamins and minerals. On the other hand, candies, jam and pastries that are the sources of simple carbohydrates almost always come without any other substantial nutrients. Thus, complex carbohydrates are the better choice. Fruits are probably the only edibles that are good sources of simple carbs (fructose, in this case) as they also contain considerable amounts of vitamins and minerals.

Pasta, rice, bread, pancakes, noodles, potato, jam, cereal, honey and bananas are among the better sources of carbohydrates, while pizza, cakes, fruits, donuts, ice-cream, beer, lasagna and burgers are among the avoidable sources.

Another factor to be discussed is the storage of nutrients in the body. Glucose is converted to glycogen to be stored in the body, and this glycogen is readily converted to glucose whenever needed. The body has a greater capacity for storing fat than carbohydrates. It has been estimated that if all the carbohydrate reserves in the body were replaced with glycogen, only about 2,000 kilocalories of the element would be available for the production of ATP. Of this, only 75% is actually used by the body. This quantity of carbohydrates will only take an athlete through half a marathon, after which the body is forced to turn to fat reserves.

Carbohydrates are misguidedly categorized as bad nutrients by the unaware, but a certain amount of carbohydrates is required by the body for both the brain and the central nervous system (CNS) to function properly. The lack of carbohydrates in the body triggers symptoms like tiredness and light headedness.

Fats

Fats are the lesser effective nutrients used for the production of ATP when compared to carbohydrates. Though excess fat intake is dangerous for health, they are essential for the body. Fats, like other major and minor nutrients, are essential for the optimal functioning of the body as they maintain blood sugar levels and body temperature, among other things.

Fats are primarily used by the body when one is engages in light exercises or is resting, when ample oxygen is available. Once you move on to intense exercise and the body falls short of Oxygen, carbohydrates are used as they are also processed by anaerobic methods. Thus, about 20% of your daily calorie intake should be fats, whereas carbohydrates comprise about 75% of your calorie intake.

Ensure that you consume unsaturated fats and not saturated fats as the latter will not react with enzymes and will accumulate in the body to cause obesity and weight issues. Vegetables and whole grains are the best sources of saturated fats, and dairy products and beef are examples of saturated fat sources.

Protein

Proteins are an integral part of the food intake as they serve the primary purpose of facilitating the repair of cells. Proteins may not be directly involved in the manufacture of ATP, as is the case with fats and carbohydrates, but is important all the same because of its part in the repair of muscles that might have been damaged when you exercise.

At least 10-15% of the total calorie intake must constitute of protein. The best sources of protein happen to be meat, eggs and dairy products. Comparatively, vegetables lack a few essential amino acids that are present in non-vegetarian foods. Opt for foods that have a low fat percentage as too much fat can be hazardous.

Vitamins and Minerals

Vitamins and minerals are also to be provided in sufficient quantities to the body for its optimal functioning:

- Vitamins are those dense organic chemical compounds that are used in various metabolic processes. Vitamins are not amply produced by the body and are they are to be provided to the body via food consumed. All the same, caution needs to be exercised as vitamins are required only in small quantities and too much vitamins can be harmful for the body.

- Minerals are inorganic elements that are involved in the physiological processes that together maintain good health. Vitamins and minerals are equally important for optimal functioning of the body.

- Avoid unprocessed food as they are stripped of vitamins and minerals. Raw, natural foods are the healthiest sources of the requisite vitamins and minerals. Breakfast cereals are an exception as they are infused with the right vitamins and minerals to make a healthy meal.

- Vitamins and minerals are usually available in combination with complex carbohydrates, and not with simple carbs.

- In the event that your diets are not providing you with the requisite quantities of vitamins and minerals, you can opt to consume multivitamin supplements. However, it is important that you consult your physician before taking any supplements.

Antioxidants

Antioxidants are, as the name suggests, a class of essential nutrients that bring about detoxification and can be harmful to hazardous free radicals. Needless to mention, athletes require greater amounts of antioxidants as they exercise more often. Vitamins E, A and C are included in the list of most effective antioxidants needed by the body.

Calcium

Calcium in the nutrient that is required for the formation of bones and development of bone strength, which makes it highly important for athletes. Since athletes are prone to contracting bone injuries and fractures, dairy products are integral parts an athletes’ diets, especially a female runner’s. The shock of the feet striking against the ground is all the more damaging for a female athlete, and this is why she requires greater calcium intake than her male counterpart.

Iron

Iron is possibly the most important nutrient of all as it contributes in the transportation of oxygen. Those undergoing endurance training need to ensure greater iron intake as their training requires the efficient supply of oxygen to all the cells in the body. Meat is the primary source of iron and it must be consumed in adequate quantities. Often, female athletes cut down on meat consumption in an effort to reduce calorie intake. This must be rectified as the athletes are denying their bodies the requisite iron. 10mg iron is the prescribed quantity for men and women who are past menopause. Bread, cereal and spinach are also good sources of iron.

Cold Weather Training

The sleepiness induced by winters in the least of an athlete’s concern as the problems faced by the body to adapt to the cold is far more concerning. Speed training is even hazardous if the temperature dips below 0oC. Here are a couple of pointers to deal with the winter blues.

- Keep yourself warm even when not training by doing brisk strengthening exercises and light runs.

- Low temperatures result in the contraction of materials. During winter, ligaments, tendons and muscles remain wound and the body can’t adapt to speed training, so it is advisable to keep off speed training.

- Keep yourself warm between workouts by wearing layered clothing and towel off sweat to ward off coldness.

- The intensity and duration of runs also need to be changed as you can’t afford to expose the body to the vagaries of the cold. Also, the extra clothing weighs you down.

- Keep yourself warm by jogging on the spot or by placing yourself in warm environments.

- Extend the warming up duration to give your body the time to shake off the effects of the cold.

- After warming down from the run and your heart rate returns to normal, opt for a hot bath or shower to relax your muscles.

- Keep off ice and snow. Though it may be entertaining to race across ice, the smooth surface will only spell trouble. You will invite injuries by running on ice surfaces and slippery snow tracks. When you encounter slippery surfaces, slow down and keep at a moderate pace to plant your feet firmly. Try to circumvent slippery regions during training.

- If the weather is freezing, stay indoors in a heated region and use indoor gym equipment including treadmills and exercycles, or swim in warm indoor pools.

Hot Weather Traning

Extreme conditions are not conductive for human beings. When the temperature rises beyond 30oC, the body finds itself easily sapped of energy. Here are a few pointers to beat the summer.

- Cut back slightly on the duration, pace and intensity of your runs.
Give your body more recovery time. Cut short on the intervals taken during practice sessions. However, ensure that your body has had the time to have the heart rate and temperature back to normal levels. When you feel fatigued, go to shady areas or slow down to a walk before running again.

- Keep yourself hydrated. Drink a lot of fluids after a practice session, and keep rehydrating yourself even during the course of training. If you are doing laps, you can always place water bottles at an end point and keep drinking periodically.

– Warm up and warm down in shaded regions to revert to your original state quickly.

- Dress appropriate. Wearing clothes that cause discomfiture will distract you.

- Do not head out for practice at noon. Preferably, restrict training to dawn and dusk so that the noon Sun doesn’t sap your energy.

Why Endurance Training?

As you will be running longer distances at the targeted heart rate, the muscles of your heart will be strengthened to pump blood more efficiently to meet the energy production requirements.
The muscles in the body are trained to burn fat effectively and utilize both fat and glycogen to generate energy without causing fatigue.

The best purpose served by endurance training is the strengthening of leg, feet and ankle muscles.

Types of Aerobic Endurance Runs

1.Short

Short runs last for 30-40 minutes and the athlete is to cover between 5 and 7.5 km. Short runs are carried out at base pace, and succeeds long runs or races to facilitate recovery. A short endurance run is as effective as swimming or bicycling, and the latter can substitute the former.

2.Medium

Medium endurance runs last for 30-90 minutes or cover distances between 7.5 and 15 km, depending upon the athlete. The medium run constitutes most of your training. It also precedes a long run, and is carried out on plain and hilly terrains.

3.Long

This type lasts develops from 90 to 180 minutes, and you progress from 15 to 35 km. Long endurance runs are similar to marathons, and your heart, lungs, legs and body are prepared for marathons. Stamina is improved and exhaustion is fought off.

Determining Distance

When training for a marathon, the distance you cover during training must not exceed the marathon distance. This is to prepare yourself to the fullest to cover the marathon distance without getting fatigued. Over stressing will only cause disease and injuries. Newbies must not go beyond 35km, and this distance must be increased by 10% every week.

Speed

The pace at which you run must be comfortable for your body and you heart and lungs must work in sync for energy production. In endurance training, you are taught to run at a steady pace while holding a conversation without losing your breath, and maintaining a maximum of 70% heart rate.

Practice Frequency
Your training schedule must be a healthy blend of all types of runs. Plan your week to include 2-3 medium runs, 1-2 easy sessions and a long run. Practice long runs well in advance for a marathon so as to increase the distances covered and the pace gradually to be at your best on the day of the marathon. One long run a week is the advised frequency, but you can incorporate two a week by properly spacing the two sessions.

Elements of Endurance Training

The trick of benefiting from endurance training is to train yourself to make training a song instead of a chore. Here are a few methods of achieving this:

- If you hold a job or study and workout from Monday to Friday, schedule your long runs on a Saturdays so that you have the time to recuperate.

- If your coach is not with you for your long run, ask a friend to accompany you so that the conversation will keep you going through the run. You can also listen to music if it is relaxing for you.

- Include hilly terrains in your training session tracks, not mountains. Concentrate when taking on a downhill slope as greater control is to be exercised.

- You must regularly rehydrate yourself when running, which is another reason you must have a coach of friend accompany you. You can place bottles at an end point if you are doing laps.

- If you sustain injuries, reduce the stress applied on the injured part till fully recovered.

Diet

An athlete who does endurance training for 5 to 10 hours a week has a diet that comprises 60-70% carbohydrates, 20-25% fats and just 10-15%, as against the popular misconception of protein content being more important than carbohydrates and fats. Athletes who clock more than 10 hours of endurance training per week will require more than 70% carbohydrates, with bran, vitamins, calcium, iron and potassium constituting the rest 30% of the diet.

The ideal diet of an athlete comprises cereal rich in bran, iron and carbohydrates, a banana and low fat mill. Toasts, muffins and bagels are other breakfast options available. Salad, fruits, pasts, potatoes, pasta, rice and bread are components of a healthy lunch/dinner.

Pre-Training/ Race

If it is a short race you are participating, it is best to not eat anything at all. You could choose to have a light breakfast, if only to be rid of the feeling of pangs of hunger.

If the races are for distances of 20kms or longer, you must have a light breakfast so as to keep fatigue away and to slow down the draining away of glycogen in the body.

In both cases, you are advised to eat at least 3 hours prior to the commencement of the race so as keep yourself from weighed down by the food consumed. Consult a nutritionist or a professional trainer to get an apt diet charted drafted.

During Training/ Race

If the marathon lasts for more than two hours, athletes are to replenish their bodies with the carbohydrates expended by the body. Stations are set up at definite intervals along the track of the marathon that provide energy bars or gels to the athletes, helping their refill their exhausted carbohydrate reservoirs.

After The Race

Exhausted though you may, you must neglect the importance of consuming proper food after running a marathon. Eating healthy after a race will help you recuperate faster from the exhaustion of a race. The pace of recovery of the body is boosted, allowing you to return to practice the very next day. Post race or marathon, you will be drained of glycogen and carbohydrates, and you must eat food rich in these nutrients an hour after the race. Stay away from fatty foods that day as the body has ample fat reserves.

Water Vs Sports Drink

One of the longest standing discussions of all time in the world of sports is the choice of drink when training for or participating in any sports event. Water and sports drinks like Gatorade compete neck to neck, and folks argue that the choice would depend on the nutrient the body needs. Sports drinks are concentrated with electrolytes and about 10% carbohydrates, and the carbohydrates content allows the body to absorb the sports drink quickly, replenishing the body with required electrolytes. Thus, sports drink are the better option for this running for more than an hour, especially toward the end of a marathon, when the carbohydrates will be instantaneously utilized to good energy production in the body.

On the other hand, fruit juices and soda pop, though advertised to be the healthier choices, only bog down the body. This is because the drinks contain excess of carbohydrates and this slows you down. Also, these fluids are absorbed at much slower paces and rehydration becomes a slow process.

Another factor that gives sports drinks an edge over plain water is the fact that the latter is tastier. The sodium in the drink lends taste and is more appealing to the tongue than plain water. This results in the athlete drinking more than he would have consumed water.
Even when not on the track, it
is important to keep yourself hydrated. Drink at least 8 glasses of water a day, throughout the day. This will keep the fluid content in the body high and during the summer, you must consume about 15 glasses of water every day. Keep water level in the body high is beneficial in more ways than one.

When To Drink Fluids & How Much?

Before heading out for your practice session or a marathon, ensure that you are sufficiently hydrated. Keep drinking ample for days before a marathon so that your body has ample water reserves. When heading out for training, place water jugs at a comfortable spot, or have a coach or a friend with you, providing you with water. Keep yourself hydrated at all times, especially when going for a run.

When To Drink?

Besides consuming water at regular intervals throughout the day, there are 4 times that deserve special mention:

1.Consumer 16 ounces of water two hours before the time to head out for a run. This will keep the fluid content in your body high and you will be in your best form when starting your run. At this juncture, you may want to choose a sports drink over plain water as the latter contains carbohydrates that will be absorbed fast and will be available to the body.

2.It is important rehydrate yourself when running a marathon. During summers, special care must be taken and it is better to drink fluids much before your throat is parched. As soon as you feel thirsty, stop at the next station and drink fluids. The volume of fluids to be consumed varies from athlete to athlete, depending upon the personality, running form and the duration of the run. Seek the help of a professional to calculate this. The more preferable fluid at this stage is water.

3.The fluid consumption drill does not end with the race. You must consume about 2 cups of water for every pound of body fluid lost during the race. You will need to keep consuming fluids for at least two hours after the end of the race or marathon. Towards the end of the race, you may want to consumer sports drink to replenish your body with carbohydrates and allow instantaneous release of energy. Stick to sports drinks even after the run to boost the carbohydrate levels in the body.

4.For the rest of the day or night after a run, keep drinking water to replace all the water lost by the body in the form of sweat and even urination. After the first two hours post the race, you can get back to consuming water. Consume food with healthy levels of sodium content in them.

Are You Drinking Enough?

The fluid consumption requirements change from person to person, depending on a plethora of factors. One of the many ways of determining the volume of fluids to be consumed is by watching your weight. Weigh yourself every day at the same time, preferably in the mornings, right after you empty your bladder. Award yourself a half pound margin to allow any errors. Compare the day’s recording with the previous day’s weight, and consumer about one and a half times the amount of weight lost. You need not be absolutely precise about the amount of fluids consumed, but ensure that you do consume fluids equivalent to at least one and a half times the body weight lost. And this measurement is to be added to the prescribed 8 glasses of water a day.

Another method of calculating the volume of fluids to be consumed is by employing another method at the same period of measuring your body weight. Observing the quality and quantity of urine – when the body is dehydrated urine is concentrated and appears dark yellow and is of low quantity. But if the body has ample fluids, the color of urine is pale yellow and is of greater quantities. Also, you would be urinating more frequently if the body has sufficient water.

The phrase “too much of anything is not good” is false when it comes to water. Since unrequired water can be ejected from the body via urine, sweat, etc, drinking more than the prescribed amounts of water will not harm you in any way.

Heat Acclimatization

Heat acclimatization of the body refers to the process of the body getting used to heat after a spell of cold weather. The body clock is accustomed to seasonal changes in temperature, and acclimatization is a natural process. However, sometimes un-foretold natural events do bring in spells of heat even during cold season. Or, you may have to participate in a marathon where the weather is hotter than in your home town.

In such scenarios, you are to prepare yourself for hotter climatic conditions at least 3 weeks prior to the marathon. 3 weeks ahead of the marathon, dress warmer than usual so as to feel warmer. Also, dressing warmer will result in sweating, another condition you will have to get accustomed in preparation for hotter weather.
Always reconfirm what the weather is like in the region that the marathon is taking place, and prepare yourself to adapt to those changes well in advance. The steps to be followed will be different if you must prepare yourself to face lower temperatures.

Fluids That Should Be Part Of Daily Diet

The most vital fluid to be consumed in ample quantities every day is water. Drink at least 8 glasses of fresh water every day, and this number hitches up to 15 in hot climatic conditions. You can drink excess water, but consuming insufficient amounts of water will result in dehydration, a condition that can even cause death in extreme but rare cases. Excess water will be filtered out by the kidneys to be ejected from the body in the forms of sweat, urine, etc. However, too much water can act as an appetizer and result in weight gain.
The amount of fluids consumed must be increased greatly if the weather is too hot, and if the intensity of exercise if high. It has been found that coffee and beers are the two fluids with a huge fan base among athletes. However, the wisdom of consuming either fluid has been debated over the years.

Coffee

While consuming two cups of coffee is good for health, having too much coffee can be counter-productive. Coffee contains high concentration of caffeine, an element that athletes like because the consumption of caffeine before a race improves their speed. On the other hand, it has been proved that the intake of high amounts of caffeine will result in cardiac issues, besides aggravating the symptoms of ulcers, gout and high blood pressure. Stomach ulcers and hyperactivity are other effects of high amounts of caffeine consumption, with problems such as headache, insomnia, anxiety seizures and diarrhea bringing up the rear. It is interesting to note that about 20% of the coffee consuming population suffers negative effects.

Also, it has been proven that caffeine is to be kept at bay when racing on a hot day. It is thus advisable for your to consume no more than 2 cups of coffee a day.

Beer & Other Alcoholic Beverages

It has been scientifically proven that the consumption of alcohol results in the loss of body fluids. It is highly important for an athlete to steer clear of alcohol and caffeine as they cause dehydration, which defeats the aim of stocking on body fluid levels to fare well in a race or a marathon. This does not translate to athletes abstaining from alcohol and caffeine all together. When consumed in proper quantities and timing their intake will help circumvent the harmful effects of alcohol. For example, you can drink alcohol in small quantities even a day before a marathon, as long as you also consume water in adequate quantities.

Beer, on the other hand, deserves a special mention due to its properties and effects. A quart of beer contains Vitamin B Complex and more than 450 calories. Beer is to be abstained from as it results in dehydration by causing frequent urination. Also, it has been observed that a beer lowers a person’s heat tolerance for 3 days. Do not consumer more than one or two glasses of beer at any given time, especially if a race or marathon is scheduled for the next day.

Opt for shorts with an internal liner that provide the necessary support instead of wearing cotton underwear along with shorts. Pick shorts made of materials that facilitate quick evaporation of the sweat, especially from sensitive areas, so as to avoid the chaffing of skin.

- On hot days, wear little clothing as sweat will otherwise accumulate on the body. The looser the clothes worn, the better, as they allow ventilation that will help you get rid of the body heat generated, allowing you to stay comparatively fresh during the run. Humid days are a different league as sweat will not evaporate as easily on humid days.

- Come winter, and you will want to dress up in layers to keep your body heat. The air in woolens and that trapped between layers together provide insulation. A good warm up is the best start to a run on a cold day.

There are precautionary measures to be taken when getting dressed for a run. Often, when your clothing absorbs sweat, the garments become gritty and rough, and the rubbing of the fabric against your nipples and other sensitive areas will cause rashes on the skin. Thus, you will want to place band aids over your nipples, or apply lubricants like Vaseline to avoid this condition.

The best precautionary measure is to stick to wearing garments of materials like polypropylene that readily transfer sweat on the body to external factors. You may also want to don long shorts to cover exposed skin and wear garments that place themselves as a physical barrier between the thighs that can chaff when rubbed against each other. Follow dressing guidelines even during training so as to avoid confusion when heading onto a track for a race or a marathon.

Preventing overuse injuries
1. Every workout, every run, and every race should be followed by a good stretch.
2. Running on grass or dirt is an excellent deterrent. If the athlete must run on concrete or pavement, the sidewalk and concrete are the best places to pace, and the gutters, where uneven terrain lurks, should be avoided.
3. Gradual construction on the working schedule is the key to improvement. Sudden training leaps will defeat the average athlete.
4. Warm up and cool down before and after each training.
5. Finally, but most importantly, wear the best running shoes for the individual type of foot.
These kinds of prevention techniques are the most methodical defence against injury. However, when injuries do creep up on an athlete the most effective solutions come from proper treatment following early detection. Most overuse injuries start with a slight pain at the beginning of a run, which usually disappears after a mile or two. Sometimes, the morning after, runners will notice a slight discomfort in a centralized location. A light walking session will help alleviate this tightness.
Overuse injuries can be exacerbated by longer and harder training sessions, increasing the odds of the injury maturing and becoming debilitating. Every runner must stick to the recommended training schedule to avoid these kinds of situations. Excessive training will only increase the chances of an injury. It cannot improve one’s time.

Treatment of overuse injuries

When the first sign of an overuse injury such as a mild pain or discomfort is noticed, it should be paid attention as soon as possible.
1. Ice should be applied to an overused area immediately after a run, and three to four other times during the day.
2. Anti-inflammatory medicines such as Ibuprofen or Advil are sold over the counter, and should be taken to help slow down pain and swelling.
3. An athlete should try to determine what caused the injury (An increase in the length of the track, poor terrain, or poor form)
4. The duration and intensity of training should be reduced until all signs of injury are gone.
5. An alternative exercise schedule must be built gradually so that an equal amount of time is spent running and exercising. If possible, training at the same vigorous level of exertion as running to achieve aerobic benefit will help maintain the runner’s level of cardiac health. The exertion level should be as close as possible to the regular running mileage in order to provide a psychological replacement for the running habit. Although some fitness is lost, it will make returning to running much easier. Bicycling is an excellent workout to utilize when taking steps to prevent knee injuries, since it minimizes the stress on the knee and builds the quadriceps.

Overtraining

Overtraining is exactly that, training the body more than it can handle. The body can only handle so much training without the proper amount of rest. A runner should always have the proper amount of recovery compared to the amount of training the body is being put through. When any of the common symptoms of overtraining appear, pay close attention to the body. These symptoms include soreness, increased heart rate, weight loss, decreased performance, abnormal sleep patterns, and even anxiety.
Increased resting heartbeat is one of the common overtraining illnesses. The best way to track a resting heart rate is to conduct tests at the same time and with identical conditions each day. This task should be taken care of first thing in the morning, before getting out of bed. If the resting heart rate begins to rise over an unhealthy level, a physician may be needed to give proper advice.

Foot – Planter Fasciitis:
• Sharp pains bridging the heel and the middle of the foot will spike at the beginning of running exercises. Further aggravation of this injury will increase the pain until it is felt constantly.
• The plantar fascia can be torn and degraded through highly repetitive motion. This thick tissue connects the knees to the toes and can inflame when overused.
• The Achilles tendon must be strengthened and regularly stretched in order to stop this disorder from worsening.
• The use of proper shoes and adherence to softer running surfaces is the best defence against planter fasciitis.

Heel – Achilles Tendinitis:
• Symptoms: The achilles tendon is the large cord-like structure on the back of the heel that can be pinched. The pain is usually just above the tendon where it connects to the back of the heel. The pain is more noticeable when the foot is partially flexed, and when lifting the heel as if standing on the tip of the toes.
• Over-worn shoes, over-pronation, and overly uneven terrain are all root causes of this painful problem. Cutting down on these three conditions will eliminate Achilles tendinitis.
• Plenty of rest and relaxation, along with the use of a heel lift and even anti-inflammatory drugs are the best treatment.
• Again, the same preventive measures apply. Running on soft ground and wearing proper shoes for the feet will help defeat this malady.

Runners in training can look carefully for signs of such injuries to ensure a comfortable, continued training regimen. Preventative measures, however, are almost all identical in any situation.

It is more important to focus on early detection. Stretching and frequent warm ups and cool downs can make the most headway in the direction of injury prevention.

In addition, it is a good idea to have proper shoes for the proper foot type and to run on soft and level terrain. Working hard to employ a variety of preventive measures will not only prevent injuries, they will allow a successful athlete to train at his best.

Stress Fractures:
• Local soreness or soreness to the touch around the bone in question is the most common symptom.
• Stress fractures are thin cracks that appear within a bone when too much pressure is repeatedly placed on that bone. X-ray examinations and bone scans are the only way these fractures can be diagnosed. Without early detection, these small fractures can lead directly to serious breaks and even permanent bone misalignment.
• Four or even Eight weeks away from training is really the only effective treatment for this illness.
• All of the aforementioned preventative measures apply