Recently a friend and I were discussing career longevity for professional athletes. After bit of research (i.e. a quick search on Google), we found that the average career length in each of the four major professional sports in America was less than six years. This is a relatively short amount of time – surely much shorter than we anticipated.
Brief sports careers are due to a number of factors, and injury is certainly one of them. Although few, if any of us are sports professionals, we all want to do what we can to “stay in the game.” Below are some tips on how to extend both your running life and your years in the weight room.
Runners
- Wear proper shoes. The average runner takes 2,000 steps in a mile. Multiply this by the increased mileage endurance athletes and even recreational runners log and you can see that good footwear is important. Look for a shoe with the right fit and design for your running form and frequency. Consider purchasing your shoes at a running store where employees analyze your gait and fit you properly. Protecting your feet and limbs with proper footwear can greatly extend your running life.
- Use proper form. Many of us jog using the same improper form we’ve used all our lives, and then wonder why we’re so prone to injury. Over time, the amount of repetition involved in jogging can turn subtle movement flaws into major problems. Rather than continuing to reinforce improper form by resisting change, consider the following when you run; neutral head, relaxed shoulders, arms, and hands, upright torso with a slight forward lean, comfortable stride length, and a mid- to forefoot strike.
- Be flexibile. Chronic muscle tightness causes harmful adjustments in running form and can quickly lead to injury. The hip flexors and lower calf muscles are particularly prone to tightness. Take time for a sufficient warmup prior to your run and don’t skimp on your post-run stretching. In many ways, the most important parts of your run workout are the warmup and stretching phases.
Lifters
- Don’t overdo it. A common mistake I see (and have experienced in my own fitness lifetime) is lifting too much – both too much weight and too much repetition. Unless you’re a professional athlete, is there really a need to lift extremely heavy loads? I used to think so, but now I think differently. Sure, strength is important, but protecting your body is more important. Lift enough weight to get a good “burn” after a few repetitions. You should be able to complete your entire workout in less than an hour if you’re efficient. Don’t undervalue the use of body-weight exercises to augment your strength regimen. Even lighter-weight lifts, when performed slowly and methodically, can produce great results.
- Use proper technique. If you’re looking for a quick way to get sidelined due to injury, mix improper technique with a heavy load. Technique is of the utmost importance, particularly as we age. Incorrect form places stress on the wrong joints and muscles. Injuries that occur from improper technique can take longer to heal and make you more susceptible to re-injury in the future. Take time to lift correctly…you’ll appreciate that you did.
- Have a balanced routine. Huge upper bodies and skinny legs aren’t just uncool, it’s not smart. Devote the proper attention to all of the major muscle groups. Incorporate just as many pulling movements as pushing movements. Work the front and back halves of the body. Aside from lifts, pushes, and pulls, include carries and drags. These different exercises will not only keep your lifting routine fresh, it will round out your overall fitness.
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