Apparently alternate breathing when running is one thing that can prevent injuries – you hit the ground with greater force when you exhale (than when you inhale) so it’s a good idea to exhale while landing on alternate legs to make sure it’s not just one side of your body that has to deal with all the exhale-landing-force. Ever tried it? Sounds legit? I do it – as you can see from most of my race photos – they always capture my exhale face
Crossfit often gets criticised for being dangerous and for injuring people. I always cringe when I come across yet another Crossfit basher, either in person or in writing online (they tend to be SO passionate – even though they don’t usually do Crossfit themselves).
I know a lot of Crossfitters but I also know a lot of runners and guess what – it seems to me that runners are injured more often than Crossfitters. Or if not more than just as much.
What’s the common denominator?
Humans who do too much too soon.
Injuries are often just as simple as that.
Sometimes they are more complicated if there are underlying physiological issues that people are born with or developed over the years (that includes weak muscles that make the body overcompensate in other ways), but often it’s just people not knowing their own limits, not being mindful of their body and just pushing too far.
Here’s my guide to avoiding injuries, whether you do Crossfit or run:
- Don’t run too much / too soon / every day
The rule is to never increase your weekly mileage by more than 10%, and running every day just stresses your body out and it also makes running no fun because you do it all.the.time. At least that’s been my experience.
- Don’t ignore niggles, even the smallest ones
Mindfulness – if it’s niggling, address it. Don’t run with pain or niggles that make you constantly think about the niggle and wonder if you should stop.
- Don’t lift weights incorrectly / don’t lift weights that are so heavy that you cannot lift them correctly
In weight lifting it’s super important that you learn how to do it correctly. Find a good coach to begin with or look at good online resources, Strength Ambassadors, for example.
- Don’t do Crossfit every day
As much as you love it. And I know it too well, Crossfitters LOVE Crossfit – don’t #gohardorgohome every single day. You are not a machine.
- If you run and don’t lift weights – lift weights
Strong muscles mean less impact on your joints and bones.
- If you do Crossfit and don’t run – run
It will come in handy in running WODs but running is also a great ‘recovery’ exercise.
- Do yoga
It’s good for you and it doesn’t have to be full-on 90 minute Bikram sessions (although I do love Bikram a lot), they can just be 10 minutes of sun salutations or downward dogs or headstands a day.
- Get a sports massage on a regular basis
These are also good for you.
- Use a foam roller
It hurts but it’s all good kinds of pain. Or it should be 🙂 Check out how to do it correctly.
- Don’t do crazy things like run a 100 back to back marathons or 100mile ultras
Very few people can withstand that much running. Mostly just Cat and Louise and Susie 🙂
What would you add? Anything you disagree with?
Probably because I bring you such scientifically solid information like the post above ;), I have been shortlisted in the running blogs category for Myprotein Fitness Blogger awards! Thank you to whoever nominated me. I don’t stand a chance of winning, looking at the list, but I’m stoked to be in the shortlist.
I have also been listed in the list of Relentless Running Blogs – check out the list, there are some great running blogs there (I follow most of them).