Page 11 - Col Nehru’s Guide to Fitness

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Page 11 of !39

Chapter 4

Injury avoidance for Exercise Beginners

Common traits of beginners

• Lack of experience.

• Weak muscles.

• Over enthusiasm.

• Weak core muscles (abdominal, obliques & lower back).

Common running injuries

• Achilles pain.

• Knee pain.

• Shin pain.

• Side stitches while running.

Common strength training injuries

• Lower back. No Frills Academy

• Over strained muscles.

Preventing common running injuries

• Warm up for at least 10 min by running slowly till the muscles get ready for greater intensity.

• Do stretching exercises after run.

• Incorporate strength building exercises to strengthen leg, abdominal, obliques & lower back
muscles.

• Prefer running on softer surfaces.

• Be well hydrated.

• Consume only light food before, preferably one hour, or a little more prior to the run.

• Do not train at over 80% of maximum speed possible.

• Allow adequate rest & recovery time (do not train for more than 4 days in a week).

Preventing common strength training injuries

• Warm up the muscle groups being trained with light exercises of at least 10 min.