180117 1435 Sports & Fitness Running General Running true Tue, 19 May 2009 04:04:29 -0700 /system/videos/0/17/01/18/180117.flv sports, fitness, running, preventing, injuries, pain, feet, legs, problems, caring How To Prevent Running Injuries http://www.howcast.com/videos/180117-How-To-Prevent-Running-Injuries http://www.howcast.com/videos/180117-How-To-Prevent-Running-Injuries/edit approved 133 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=180117"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=180117" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 10 Dynamic http://img.howcast.com/system/thumbnails/180117/Dynamic_HT_Prevent_Running_Injuries_still1_xxlarge_maintained_aspect.jpg 2086 false false false 69571 1 19 Step http://img.howcast.com/system/thumbnails/180117/19.jpg Have your feet evaluated If you’re new to the sport, consider consulting a sports clinic before you buy running shoes, or buy them in a sports store that specializes in running shoes, where they’ll be able to determine the best shoe for your gait, and whether you could benefit from orthotics, inserts that hold your foot in place.

]]> 69572 2 36 Tip Bring along your old sneakers to show which part of your shoe gets the most wear and tear.

]]> 69573 3 41 Step http://img.howcast.com/system/thumbnails/180117/41.jpg Don’t run in worn shoes Get new running shoes every 300 to 500 miles. Worn-out shoes can lead to shin splints, a common running injury that causes pain along the front of your lower leg.

]]> 69574 4 52 Tip Flexing and pointing both feet in the air as you sit in a chair helps prevent shin splints by strengthening the muscles around the shinbones.

]]> 69575 5 60 Step http://img.howcast.com/system/thumbnails/180117/60.jpg Warm up Warm up before you run by walking briskly for about five minutes.

]]> 69576 6 65 Step http://img.howcast.com/system/thumbnails/180117/65.jpg Lessen the impact Run on a smooth surface.

]]> 69577 7 68 Step http://img.howcast.com/system/thumbnails/180117/68.jpg Don’t overdo it Don’t push yourself to run longer, faster, or more often than feels comfortable. Overdoing it leads to overuse injuries, which develop over time, rather than as the result of a single event. According to one study, 70 percent of runners sustain overuse injuries in any 12-month period.

]]> 69578 8 85 Tip Don’t increase your weekly mileage by more than 10 percent, and allow three to four weeks before speeding up your pace.

]]> 69579 9 92 Step http://img.howcast.com/system/thumbnails/180117/92.jpg Strengthen your feet Whenever you have a few moments, take off your shoes and socks, and strengthen your foot muscles by placing a hand towel on the floor and crumpling it up with your toes. This can help prevent plantar fasciitis, a common running injury that causes pain in the bottom of the foot.

]]> 69580 10 107 Step http://img.howcast.com/system/thumbnails/180117/107.jpg End with stretches When you finish your run, do a round of stretches to keep yourself limber.

]]> 69581 11 112 Step http://img.howcast.com/system/thumbnails/180117/112.jpg Limit heels and flip-flops Limit how often you wear high heels or flip-flop sandals. They can harm knees and make existing foot and leg injuries worse.

]]> 69582 12 122 Fact In August 2008, Irishman Tony Mangan broke a world record by running on a treadmill for 48 hours nonstop.

]]> 1435 54738 How To Train For a Marathon HowcastGuide 3147 Thu, 23 Oct 2008 06:04:08 -0700 11 ginalevy ]]> 170 http://media.howcast.com/system/videos/5/38/47/05/54738.flv sports, fitness, running, run, train, training, prepare, preparing, marathon, race Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/54738/train__arathon_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon 1435 180101 How To Run in Cold Weather HowcastGuide 1412 Sun, 17 May 2009 04:02:56 -0700 8 Dynamic ]]> 139 http://media.howcast.com/system/videos/5/01/01/18/180101.flv sports, fitness, running, weather, cold, winter, freezing, precautions, safety, comfortable Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180101/Dynamic_HT_Run_in_Cold_Weather_still2_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180101-How-To-Run-in-Cold-Weather 1435 180122 How To Run in Hot Weather HowcastGuide 4078 Mon, 18 May 2009 04:05:15 -0700 22 TreehouseFlicks ]]> 162 http://media.howcast.com/system/videos/5/22/01/18/180122.flv sports, fitness, running, weather, hot, warm, sun, summer, heat, heatstroke Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180122/RunInHotWeather_xxlarge_maintained_aspect.png http://www.howcast.com/videos/180122-How-To-Run-in-Hot-Weather 1435 180130 How To Follow a Runner's Diet HowcastGuide 1761 Mon, 18 May 2009 04:05:15 -0700 13 Dynamic ]]> 146 http://media.howcast.com/system/videos/6/30/01/18/180130.flv sports, fitness, running, dieting, diet, foods, eating, healthy, performance, health Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180130/Dynamic_HT_Follow_Runners_Diet_still_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet 1436 180133 How To Choose a Running Shoe HowcastGuide 1677 Tue, 19 May 2009 04:04:29 -0700 6 Rolling_Ball_Pictures ]]> 85 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http://media.howcast.com/system/videos/2/13/26/2613.flv arena, arenas, body, colors, DIY, Do It Yourself, Essential Skills, fan, fans, game, games, Instructional, Learn to, paint, painting, sports, team, team's, Tips, tutorial, yourself Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/2613/ppn_feller_paint_body_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2613-How-To-Paint-Your-Body-in-Your-Teams-Colors 1342 148714 How To Get Psyched HowcastGuide 5401 Thu, 19 Feb 2009 04:07:10 -0800 24 Milkhouse ]]> 179 http://media.howcast.com/system/videos/6/14/87/14/148714.flv sports, fitness, fans, arenas, attending, excited, energetic, crowd, support, teams Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/148714/get_psyched_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/148714-How-To-Get-Psyched 1345 170034 How To Catch a Ball At Your Next Baseball Game HowcastGuide 6269 Tue, 14 Apr 2009 04:06:41 -0700 5 ContinentalDriftMedia ]]> 117 http://media.howcast.com/system/videos/4/34/00/17/170034.flv sports, baseball, ballgame, catching, fly, attending, base, stadium Sports & Fitness Baseball General Baseball 1 http://img.howcast.com/system/thumbnails/170034/catch_baseball_640x360_nobug_h264_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/170034-How-To-Catch-a-Ball-At-Your-Next-Baseball-Game 1350 2614 How To Fake a Knowledge Of Basketball HowcastGuide 2837 Thu, 20 Mar 2008 07:26:11 -0700 3 vinzfeller ]]> 163 http://media.howcast.com/system/videos/3/14/26/2614.flv announcer, basketball, DIY, Do It Yourself, Essential Skills, game, Instructional, Learn to, look, looking, pro, professional, sound, sounding, sports, sportscast, sportscaster, Tips, tutorial, watch, watching Sports & Fitness Basketball General Basketball 1 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