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5 TIPS TO BE AN INJURY-FREE RUNNER

To have the highest efficiency running, we must have a scientifically right approach, regular, not outrageous to ensure both avoid injury and keep our passion for running.

HERE ARE 5 TIPS TO BE AN INJURY-FREE RUNNER:

1️⃣  Get strong

Do 2-3 days/ week of strength training
It’s proven to improve running performance and can reduce injuries. Focus on glutes and hamstrings

2️⃣ Get long

Pre- and post-run stretching is very important in helping prevent injury, also improve your performance

3️⃣ Get gear

Make sure that your trainers are not worn out and are still offering the support and cushioning you need. The best time to check your running shoes is 4-6 weeks before marathon day to give you enough time to break them in and get used to them.

4️⃣ Get hydrated

Avoid heat exhaustion and dehydration by drinking 6-8 ounces of fluids for every 15-20 minutes of exercise

5️⃣ Get rest

Listening to your body and take some days off when you need it is an important way to prevent injuries. Don’t think of rest days as lost time, but rather as an important part of a well-rounded training plan.

Just a few months left before the race, hope that these useful tips can help you have more efficient training and preparation for the race on Jan 17th.