Workout Safety 101

So you've found a workout you LOVE and you're starting to improve your overall health - AWESOME!  Pushing your body to the limit is exhilarating... but can also be dangerous if you're not being cautious about your safety.

 

SPEED & SAFETY. CARDIO & CONTROL. These should ALWAYS go together!

 

Proper form when performing your workout is critical to preventing injury. Oftentimes, in the heat of a difficult workout, we are just trying to make it through rather than focusing on getting our form right. 

 

Just like toddlers who want to run, but their little legs get going faster than their body can keep up and they fall, we too can also get ahead of ourselves!

 

For the routine exerciser, NOTHING IS WORTH RISKING AN INJURY! 

Safety should always take priority over performance. Here are a few tips to help avoid injury: 

 

1 - Start Small.

When beginning a new program, gradually build up in your workouts - you DON'T have to jump in full speed. It's ok to go slow and modify at first - it takes time to develop the right muscles to be able to withstand the entire workout. 

 

2 - Cross Train.

Different workouts use different muscles.  For the best results and to give your muscles time to repair, you don't want to do the same workout day after day.  Not only does cross training prevent overuse injury, but it will make you a better athlete overall. 

 

3 - Strength Train. 

The stronger your muscles, the more they will be able to do - whether you're trying to get through a tough cardio workout or lift more. Never get so wrapped up in cardio that you lose sight of muscle strength! (Plus, muscles will continue to burn even more calories throughout the day!)

 

4 - Wear the Right Shoes. 

Your feet take a huge beating when you exercise, which is why it is important to find the right shoes. Wearing the wrong shoes for too long can cause pain, discomfort and injury. The right shoes are meant to keep your feet stable in their most natural position. Shoes that are too small can cause your feet to cramp, which may cause you to unconsciously compensate elsewhere (like run or jump on the sides of your feet  to take the pressure off of your toes that are being squeezed). Shoes that are too big can cause you to lose stability in your ankles, making it hard to turn quickly or do any side to side movement.

 

The best way to find your appropriate shoe is to have yourself fitted in a local shoe store. Luke's Locker and Run On are two of my favorites!

 

5 - Hydrate! 

If you want to have a great workout, drink plenty of water before, during and after. Besides oxygen, there is nothing else that your body needs more than water. Dehydration can happen quickly and has damaging effects on the body. Make sure to drink a glass of water at least 15 minutes before a workout and continue to drink it during your workout and for the rest of the day!