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JLab Run-A-Round - Five Week Training Plan

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S.M.A.R.T. Running Tips
Like any physical activity, you’ll only keep it up if you enjoy what you’re doing. With running, this means a greater focus on technique, which encompasses how your body with the least amount of tension. Keep your freedom of movement by taking the S.M.A.R.T. approach (Stretch, Move, Add it up, Reduce strain, Talk) to prevent injury and maintain (and gain) physical mobility. Here’s how:

Stretching is important before and after your run
Stretching will help to prepare the mind, body, muscles and joints for the physical activity to come. A good cool-down after your run also plays a vital role in helping to prevent injury. It will prevent blood from pooling in your limbs and lactic acid building up in your muscles.
Move - Today for tomorrow
Be aware of your posture and body mechanics when running to help lessen the strain on your body and get the most of your run.
Add it up – An hour is power
To gain and maintain mobility, make every movement count. Start slow and build up. Planning and pacing are very important.
Reduce strain - Use what works best for you
Because of the repetitive nature and impact of running a majority of foot related injuries become apparent in those who run. Here are a few key tips to follow:
  • Don't do too much too soon.
  • Don't let little hurts turn into big hurts.
  • Buy proper shoes.
To other runners and medical professionals for tips and training ideas. There are plenty of resources on the internet, sports stores, and bookstores.

(Excerpt from the Canadian Physiotherapy Association)