Running Injuries

I've been reading a lot about running injuries lately and most of what I've read so far have lead me to postpone my plans of trying out for a full marathon for next year just to be sure. I've read about shin splints, knee injuries, ITB injuries, Achilles Tendinitis and cardiac arrests during and after marathons. This made me think about why I started running in the first place and about being sidelined for a few months and I just shuddered at the thought.

The March issue of Men's Health has an article that warns that the risk of a heart attack goes up 6.5 times in a marathon. The articles goes on to say that one should be running at least 72 kilometers a week to bring that risk down to an acceptable level.

Personally, there have even been times when after an intense run, my shins or my achilles tendon would feel a bit sore. Before, I'd take it all in stride. I'd rest for a day, put ice on it and run again the next day. There have also been times that in my excitement to run, I'd cut short my warm up and limbering exercises. And finally, I'm not sure if I've stretched enough after a run.

To add to my growing paranoia on injuries, I just read an article about how most running injuries are cumulative in nature and that it is the repeated pounding on the road that does most of the damage on our knees, ankles and feet. A few pages after the article is another one that talks about the importance of rest days and easy runs. Phew! So much info all of a sudden and I'm surprised about how risky I've been going about my training.

So now I'm faced with a dilemna of wanting to train really hard and push my limits, but then doing it in s way that I don't injure myself.

Based on what I read so far, below are essential to people who do endurance training:

1. Build Up Slowly
2. Have the Proper Form
3. Warm Up, Cool Down and Stretch Properly
4. Cross Train, Strength Train
5. Plan Hydration
6. Improve Nutrition
7. Pay Attention to Heart Rate
8. Read Up on Injuries and Injury Prevention

I started running last September 2008 and I've been wanting to build up my distance to be able to run a marathon. But I figure that I don't need to rush and run the marathon this year. I'll take it slower for now just to be sure.