WEEKEND WARRIORS

Hit the trails running while taking care of yourself

Dec 11, 2014, 7:52 PM | Updated: Jan 21, 2015, 6:50 pm

This article is Sponsored by Banner CORE Center for Orthopedics

Listed as one of National Geographic’s ‘Best US Hiking Cities‘, Phoenix is home to over 180 miles of hiking trails. Some are simple and relaxing, others are rough and tough. Many Weekend Warriors have turned to trail running to break a sweat. But unless you take proper precautions, you may find yourself running on the fast track to pain.

The biomechanics of running require a person to essentially jump from one foot to another. The downward force of each stride causes the legs to absorb two to three times a person’s body weight every time their foot hits the ground. The body needs to repair and regenerate after such repetitive loading of the leg muscles and tendons. But, when a person does not allow for adequate recovery time and outstrips his or her body’s ability to repair the underlying damage caused by running, injury can occur.

Stress fractures, which are tiny cracks that develop in the bones of feet, ankles and legs as a result of overuse, are among the most common running injuries. Runners also face a variety of injuries related to the breakdown of tendons and ligaments, such as:

  • Patellar tendinosis – injury to the tendon connecting the kneecap and shinbone;
  • Illiotibial band syndrome – tightening or damage of the ligament that extends from the hip to below the lateral aspect of the knee;
  • Medial tibial stress syndrome, also known as shin splints – pain and soreness along the front and inner portions of the lower leg; and
  • Achilles tendiniosis – localized pain near the back of the heel.

Preventing running injuries is best achieved by giving the body enough time to heal and regenerate between workouts. Being consistent in how much and how often you run, gradually increasing distance by no more than 10 percent each week, proper stretching, and wearing appropriate footwear that is replaced every 250 to 500 miles can go a long way toward preventing running injuries.

Most outdoor training sessions focus on uphill running, but knowing the proper techniques of downhill running is just as important. Ian Torrance, a running coach with McMillan Running suggests:

  • Stay calm. Don’t force your stride. Keep your core tight, but legs, glutes, shoulders and arms relaxed. Work within the parameters of your own range of motion and let gravity do the bulk of the work.
  • Don’t overstride. This will cause braking, slowing your progress and place undo stress on the knees and back.
  • Increase your cadence. Imagine taking light, quick steps. As the slope increases, you’ll need to maintain a forefoot landing.

So, are you ready to hit the trail running? Here are five trails worthy of Weekend Warrior status.

Weekend Warriors

...

Arizona Sports

Best tips for hiking the Grand Canyon

While some people are happy only visiting the Grand Canyon, Weekend Warriors are likely to take on heavy hiking.

9 years ago

...

Arizona Sports

Hitting the bike trails hard without wrecking your body

This article is Sponsored by Banner CORE Center for Orthopedics Distracted driving and poorly marked bike lanes make bicycling a dangerous sport. With more than 200 trails around the Valley, bicyclists are getting off the road and on the trail for two-wheeled fun. But trail riding has its own set of concerns. Whether you’re on […]

9 years ago

...

Arizona Sports

Women who exercise benefit in many more ways than just the waistline

Routine exercise may also lower the risk of migraines, and it has shown to decrease upper respiratory infections by a third.

9 years ago

...

Arizona Sports

Baseball season brings heightened awareness to long-term risks of shoulder injuries

This article is Sponsored by Banner CORE Center for Orthopedics The Major League Baseball season officially begins on Monday. It’s a sacred time for baseball fans, a time of promise and anticipation of things to come. Baseball legend Yogi Berra once said, “You look forward to Opening Day like a birthday party when you’re a […]

9 years ago

Arizona Sports

Ankle sprains are painful when you’re trying to stay active

Fancy passes and flashy assists. The fast-paced, lateral movement of basketball makes the sport notorious for ankle injuries.

9 years ago

...

Arizona Sports

Starting tennis season on the right foot

Every true grass court enthusiast knows the 104th Davis Cup -- The World Cup of Tennis -- is upon us.

9 years ago

Hit the trails running while taking care of yourself