As we ring in the new year and begin to take our first steps into 2020, it’s safe to say that many people from all walks of life have their eyes set on those big fitness goals that they hope to achieve before we even begin thinking about 2021. For instance, many of those fitness goals can be as simple as “getting in shape,” or hitting the gym three days a week. For others, these goals are a bit more ambitious – like running a 5K or a 10K – or for the super committed, running multiple 5Ks or 10Ks!

Now, the most important thing to remember about training for these massive events is that preparation is key. Not only do you need to ensure that your body can handle the strenuous demands of a 5K or a 10K, but you also need to be sure that your can handle it mentally too. And during your training pursuits, nothing can be more important than ensuring that you don’t suffer a training injury before the big day! So, let’s talk a bit about the ways in which you can avoid a training injury this year.

Intense Workouts Are A No-No!

Remember, running is a high-impact sport, which means that with every step, you’ll put tremendous stress on your joints. Don’t weaken, damage, or worse – severely injure your joints before the big day. Stay away from intense workouts when you get close to your race. Instead, focus on light workouts, healthy eating, and getting plenty of rest to ensure that your body has the strength it needs to perform.

Choose A Diet & Stick To It

5Ks and 10Ks require your body to burn off more nutrients than ever before – this means that you need to eat and follow a strict, healthy diet in the months leading up to your race. In addition, be sure that the diet you choose is sufficient for your training program. Your body is going to crave these nutrients and if you frequently switch between diets, you could put your body at risk for an injury.

Don’t Forget To Stretch

This little tip is one that most often gets pushed to the wayside by the ambitious beginner, but even seasoned athletes sometimes think they can get away without stretching before and after every training session. Lactic acid builds up in your body after a workout and without stretching, it can wreak havoc on the muscle mass that you’ve just worked so hard to build up and support. Stretching helps to keep your muscles in tip top shape, so that when it’s time for the big day, you’re ready to go.

Have A Question About How To Prepare?

Do you have a question about how to prepare for your race? Ask your trusted team of professionals at Orthopedic Associates. We’d be happy to walk you through a proper training program to ensure that you can complete your training without injury and with the results that you want to see.

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