Plans for Injury Prevention in 2009

2008 is over, and to me that means the next 2 months are going to be pretty intense from a training standpoint.  I want to make sure I hit my goal of 3:00 at the end of March.  I don’t want to wreck myself.  I think training is just as much about walking the line between building fitness and pushing too far as it is about everything else that you’d traditionally attribute to it.  In trying to be helpful to others, here are a few resources that I like and am planning to take more advantage of in 2009.

• More Flexibility.  Runner’s World has the most comprehensive video section related to stretching that I’ve seen. Remember, though, stretching is more beneficial after your run.  Warm up with some good old calesthenics before-hand.
• Work on Form.  I had reconstructive surgery on my left ACL in 2007.  Ever since then, I have a different, less biomechanically efficient, more junky stride than I used to.  This article is a good start.  Recording yourself and analyzing the video with a running friend or group can also be useful.  There are a number of videos out there.  Look at some of the greats at your favorite distance and compare it to your own form.
• Cross Train.  I am running about 5 times per week.  I am also adding at least one cross training workout of swimming, cycling (a little tough in winter months), weights, or something new altogether.  Try to find a way to use your muscles in different ways.  But be careful, some sports (think basketball, football, etc.) could cause a new injury.  You can always:
  • Chop firewood
  • Go to a yoga class
  • Push your kid/neice/nephew on a swing for 20 minutes
  • Clean out a closet and carry the boxes to the end of the driveway
• Eat the Right Foods.  I am pretty small (about 145 lbs at 5’8″), so for me this isn’t to lose those extra pounds that can exacerbate regular training issues.  I just think that putting the best fuel available into my body is going to be a better way to keep it running right.  Again, I pirate from Runner’s World, but your friend the nutritionist or your own cumulative knowledge will go a long way also.

Any other suggestions?