It's that time of year again, time to come out of winter hibernation and start the new training season. Time to plan short term goals which will be the stepping stones to keeping the ultimate goals we set for ourselves on New Years Eve. I'll help you reach those goals by preventing any injury that slowed you down last year or which may crop up this year. Any good injury prevention plan begins with... well, a plan. Start by deciding which races you'll run or peak for this season, then design a training program according to what you need to do each week. Follow the advice below to get to the starting line of your next race in top shape.

MENTAL GAME ON!
Several things help make your goals a reality
1. Make your goals realistic.
Some people begin a training program to lose a certain amount of weight or to run a sub 3:30 in their first marathon. A more realistic goal would be simply to improve fitness and to complete a marathon feeling strong and without injury.

2. Make your goals specific.
If you plan on doing your first 10K, pick the race and train for that day now, not three months from now.

3. Write your goals down.
Goals become much more of a reality when written down. Review them once a week and ask yourself if your actions that week were in line with your goals.

4. Build flexibility into your training program.
When training for a fall marathon, most people will go on at least one vacation. We've had patients try a three-hour training run in Orlando in August -ugh! Needless to say, they were miserable. Try to plan your vacation during a recovery week, or earlier in the season when it's easier to squeeze in.

5. Get help.
Seek help from knowledgeable sources (local running clubs, coaches, books, etc.). Coaches and clubs should have the ability to give you advice based on your needs, not just what works for them or a generic program.

6. Realize there are consequences to working towards goals.
Training takes time, which will take away from other activities and family. Realizing this up front will help you keep your commitments.

7. Do a "Where and now" assessment.
The best way to start the season is to honestly evaluate your current situation, including health, training and time status. If you were running at a 7 min/mile pace at the end of last year while training 5 days a week and are currently running 2 days a week, you may need to adjust your starting point.

PHYSICAL GAME ON!
What about injury prevention?
Training is ultimately about increasing the amount of stress the body can handle without breaking down completely. We do this by breaking down the body to a small degree, and with recovery the body comes back stronger. Here are steps to be taken at the beginning of race season:

1. Give yourself an honest assessment of your physical status.
This will help prevent you from starting at too high an intensity. Going beyond your body's ability to respond positively to stress will result in injury.

2. Address chronic injuries, like knee pain or hamstring pulls.
These injuries, being caused by repetitive stress, are usually a result of biomechanical faults, and will require a biomechanical fix.

3. Be aware of possible training program errors:
a. Moving from cushioned treadmill running to pavement increases the impact on our joints. Move your runs from treadmills to packed dirt, to pavement, and finally to concrete to allow your body to adapt.
b. Interval and speed sessions place increased stress on the joints. Prepare the body with a base of long, slow runs before adding speed work, then rest or run lighter workouts the day after.
c. Schedule rest. Your body becomes stronger as it recovers from the stress placed on it in training, not during the session itself. Rest becomes more important with age and during growth spurts. Remember, "active rest" in the form of cross training can be effective in preventing the anxiety associated with resting more than you think you need.
d. A safe increase in training is a 10% increase in weekly mileage. Jumping from 25 to 28 miles per week should be tolerated by the body, but, increasing mileage and changing to a harder surface may be risky.

4. Stretch!!
In 14 years of practice I've never treated a runner who stretched too much. Stretching is more effective after you've warmed up and should at least be included at the end of your run.

Dr. Ken Sheridan is a local road and trail runner who enjoys competing in a variety of events from marathons to duathlons. He practices at ActiveCare Chiropractic & Rehab in Golden, a clinic specializing in sports injuries. To learn more, log onto www.getactivecare.com.