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How to recover and prevent injuries

Recovering from and preventing injuries while trail running is crucial for maintaining a consistent running routine and avoiding long-term injuries. The key to injury prevention is to listen to your body and not to push yourself too hard, or too fast.

"The body will tell you what it needs, you just have to listen."

One of the most effective ways to prevent injuries is by gradually increasing your mileage and intensity. This allows your body to adapt to the new demands and reduces the risk of overuse injuries. A good rule of thumb is to not increase your mileage by more than 10% per week.

Another important aspect of injury prevention is having proper form and technique when running. This includes landing on the midfoot, keeping your core engaged, and maintaining a steady and relaxed pace. It's also important to have the correct running shoes that fit well and provide adequate support and cushioning.

Strength and flexibility training is also important for preventing injuries. Incorporating exercises such as plyometrics, core work, and stretching can help improve your running form and reduce the risk of injury.

When it comes to recovery, it's important to allow your body time to rest and recover after a run. This includes taking rest days, doing active recovery activities such as yoga or swimming, and getting enough sleep. Additionally, foam rolling and other forms of self-massage can help to release muscle tension and improve flexibility.

If you do experience an injury, it's important to seek medical attention and follow a proper rehabilitation program. Continuing to run through an injury can lead to a more serious and prolonged injury.

In summary, recovering and preventing injuries from trail running is essential for maintaining a consistent running routine and avoiding long-term injuries. Gradually increasing mileage and intensity, having proper form and technique, strength and flexibility training and proper rest and recovery are important factors to keep in mind.


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