What is a journal and should I have one?
A journal is a log of your running. It's a good idea to keep a journal to maintain a
record of your runs, not only your races, but your training runs as well. Some items to
include would be the date of your run, the time of day, the weather (it plays a huge role
in your performance), your course (distance, hills, surface) total time to cover your course,
mile splits (this way you can judge your pacing) and how you felt before and after your run.
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Injuries:
- What is an injury?
An injury is more then just a dull ache in your legs from running. An injury is something that
can bother you when you are and are not running. In most cases, it'll hurt only when you
run. In the other cases it doesn't hurt when you run but only after you run.
The important thing to know is how extreme the pain is, if it's just pain from
over-exertion or if it's pain from a potential injury.
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- How do you get in juried?
The easiest way to get in juried is to run too long, hard and/or fast. Mileage has to
be gradually increased. You cannot increase mileage from 20 mpw to 50 mpw in a matter of 2 or 3 weeks.
Mileage is gradually built up over the course of time.
Generally for XC, there is an increase of 1 mile per day, per week. If you start out at 3 miles
per day for 6 days a week, the following week, you would run 4 miles a day, for the same amount
of days that week. This gradual increase allows your body to acclimate itself with the greater
exertion required for the longer distances.
Improper stretching technique or not stretching long enough (or at all) will result in an injury
due to the fact that your muscles are not flexible and when you run, you will be stressing
them beyond what they are capable of.
Another easy way to get in juried is to wear the wrong sneakers or worn out sneakers.
Although it might not be an immediate problem, it can quickly become a major problem if you
continue to train in incorrect or worn-out sneakers. The cushioning of the sneakers usually
wears out in about 350-500 miles depending on the brand &/or style.
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- How do you avoid injury?
Make sure you wear proper sneakers and make sure you stick to your training. If you don't
keep up with your training plan, don't try to catch up as soon as you get back. Just take it
easy and rebuild your mileage. This doesn't apply if you just don't run one day a week or
something or if you have one less mile than you're suppose to. If you drop your mileage more
than 10 or so miles a week, just try and get your mileage to where it was supposed to be that
week for next week and then just keep building up.
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- What is a minor injury?
A minor injury is often described as an injury you can run through or only need to take off
a week at the most. Shin splints are normally something you can run through. You need to treat
it and take care of it but it's nothing to really worry about. This is often described as a
dull pain. Shin splints can be extremely painful at points but they aren't usually considered
a major injury.
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- What is a serious injury?
A serious injury is an injury that will make you practically stop because it hurts so much.
It will constantly bother you when you put pressure on it. The worst of these injuries is a
stress fracture, which YOU MUST STOP RUNNING FOR! If you get a stress fracture it is mandatory
you stop running. Serious injuries will usually cause you to sit, without any training at
all for a month or more. In all suspected cases of serious injury, get it checked out by your doctor
and go to physical therapy if that is prescribed by the doctor. If you continue to train through
this type of injury, if you can endure the pain, you may permanently injure yourself.
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- How can i tell the difference?
A serious injury can and sometimes will stop you dead in your tracks while your running. A
minor injury can usually be classified as a dull ache or a slight discomfort. If you're really
unsure call a coach or go to a doctor. A warning to anyone that decides to go to a doctor.
All doctors will tell you to stop running no matter how slight the injury is. The best advice
is to see a physical therapist who is more in touch with how much your body is capable of.
If you need to have MRIs and other types of diagnostic tests then it's definitely time to
stop running for a while.
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- What should i do if i suspect I'm injured?
Visit your doctor or physical therapist. If you're going to a regular doctor, try to find one
that deals in sports medicine, since they are more in tune with what injuries are commonly
related to sports activities. After visiting the doctor and getting a diagnosis, go talk to
your coach to see if he/she has any further advice.
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Updated on ... March 29, 2003