Being injured doesn’t mean you have to sit on the sidelines completely. The road to recovery can be a long and bumpy ride, but there are a few things you can do to stay race ready while you rest. Coach Torres offers his tips for managing injuries during the running season.
Rest to Recover At the top of the list is rest. You must take time out from running to recovery. Rest the muscle or injured area as much as possible.
Ice Therapy It is an age old idea that stands the test of time. Ice the area 2 to 3 times a day for 15 to 20 minutes.
This simple answer is yes, running is a year-round sport. Heat can cause complications like dehydration, muscle cramps, and exhaustion. The good news is, there are simple and easy ways to stay active when it’s hot outside. Coach Boos offers his top three tips for athletes.
Stay Hydrated This does not mean drink water right when it is time to run. Drink water throughout the day to stay hydrated. Remember, the three most important times to drink water are first thing in the morning, one hour before your run, and right before bed. How much water should you drink? That’s a complicated question, but here is what WebMD recommends.
Dress for Success Wear light-toned, breathable clothing when exercising in the heat.
Assess Yourself Listen to your body. Check for your signs and symptoms of heat-related illness. If you start to experience any dizziness, nausea, chills, or stop sweating, cease exercising and let your coach or running partner know immediately. They can help you get the care you need.
Pro Tip from a Running Mom: To cool down quickly, place cold compress or ice on your pressure points – wrists, inside of the elbow, back of the knee, and neck.