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According to running expert Sam Murphy, those problems are often caused by errors in training and technique and can be avoided. In Running Well (Human Kinetics, 2009), Murphy teams up with physiotherapist Sarah Connors to explain what she calls the seven deadly sins of running technique. The color-illustrated Running Well offers a comprehensive plan for maximizing training without injury and includes a guide to more than 30 specific running injuries.
According to running expert Sam Murphy, those problems are often caused by errors in training and technique and can be avoided. In Running Well, Murphy teams up with physiotherapist Sarah Connors to explain what she calls the seven deadly sins of running technique. The color-illustrated Running Well offers a comprehensive plan for maximizing training without injury and includes a guide to more than 30 specific running injuries.
Running shoes play the most important role of any equipment a runner owns. In Running Well, running expert Sam Murphy teams up with physiotherapist Sarah Connors to offer tips for injury-free running and include a ten-point guide to buying a pair of running shoes. Go to a specialist running shop where the staff members are experienced in fitting running shoes.
Use the warm up as a tool to improve your running experience. All in all, then, a simple and not-too-time-consuming warm-up is likely to make your running experience better. In a study published in the Journal of Science and Medicine in Sport, a warm-up that increased heart rate to 74–86 percent of maximum was found to be optimal, but a study on cyclists found that both high- and low-intensity warm-ups worked better than no warm-up at all in improving performance.
When you first take, say, your calf muscle, into a stretch, muscle “spindles” located among the muscle fibers detect a change in the muscle’s length and report back to the spinal cord. So, hold that stretch and the Golgi tendon organ, noting that the muscle fibers are contracting and lengthening, triggers a reflex relaxation of the muscle (via a process called autogenic inhibition) to protect the muscle from damage. Over time, stretching can increase the length of the muscle, or at least ...
