You're injured? Because I am...

You're injured and you do not want to do it again. What do you search on google?

"How to avoid getting injured while running?"

This is a touchy subject for me at the moment. A month into my marathon training I became injured. I am currently on two days a week of intensive physical therapy. I have not been able to run in over a month.

I have tendinitis.

How did this happen? Well, the best explanation is that I pushed myself too hard too fast. There was one key element that pushed me over the edge.

I did not do the correct injury prevention routine.

According to RunnersWorld.com a review of studies suggsts that as few as 19 perfect or as many as 79 percent of runners are sidelined each year. Some may never run again.

Here are a few tips to avoid injury while running.

TIP 1- STRETCH

To the right you can see a diagram of some stretches that should be done after a short 5 minute cool down. It is a common misconception that you should stretch before and after a run. If you do want to warm up your body before a run you can practice "dynamic stretching." This is more of a quick cardio burst to get your blood flowing and heart rate pumped.
Dynamic stretching could be any of the following:

• Butt kicks 
• Walking with high knees 
• Jumping jacks 
• Burpees

Once you have completed those steps you can move to your actual run. Once that run is complete you should begin your stretching routine that will help increase flexibility and comfort while running. The diagram above and to the right gives some effective stretches. 

TIP 2- DO NOT PUSH YOURSELF 

Training for the marathon has been incredibly exciting for me. So exciting that I want to run all time and not to mention for a long time too. It gives you an adrenaline rush that pushes you further and further. While that rush is good it can also be harmful to your body. I forgot to give myself rest days or participate one day a week in a cross fitness exercise. 

A recommended training schedule is Hal Higdons Training program. For reference visit halhigdon.com for a full outline on all his training programs. 

Hal has set different training schedules based off of your running ability. He offers a lot of good advice and it is completely free! 

TIP 3- FIND A GOOD RUNNING SHOE 

I have blogged about my brooks running shoes before and I will do it over and over again. These shoes are incredible! 

Honestly, I had been running with Nike shoes that I purchased a size too big. Not to mention, I got an employee discount from working at Nordstrom during that time. The incentive to find good shoes for long runs was definitely not there.  Now, I have found a great pair of Brooks shoes that add lots of support. 

I would also suggest getting molded for an orthopedic insert. That has helped as well. 

If you can, find a shoe store that will test your feet to the perfect shoe. Dick pond is a running store near me. When I went for running shoes they had me do different tests that would determine the arch of my foot and what kind of support I needed. 

There are many more running tips that can help prevent injury. These are my top three and hopefully you will find use in them as well. 

Happy running! 

Six Zero's

24 Million Dollars. Six zeros.


That is how much Usain Bolt, fastest human ever, makes in yearly endorsements. Usain Bolt, because he is the fastest human ever, makes 24 million dollars. Amazing.


A celebrity can be defined in many categories. Sport stars are, in fact, also a huge celebrity. Look at Tiger Woods. Tiger has the public eye on him at every moment. Paparazzi feed on his every move. Usain Bolt is just as popular. Now, yes he is the fast human ever, but what makes him those 24 million dollars?


That would be the huge athletic companies that pitch him endorsement ideas in hope that he will chose them to represent.


The biggest brand Usain endorses is Puma. Upon some careful research I was able to find some important facts that outline the way in which Usain profits from these endorsements. He receives $10 million a year through 2016 and will receive and addition $10 million if he competes in the world championship in London 2017.


fun fact: Usain announced retirement after the 2016 games. Lets be honest, do you want to retire or earn $10 more million dollars... I am just saying.


Usain also ranks 36th in worldwide influence. Now, lets look at Puma and their product review.


Puma's brand sales amounted to about 3.45 billion euros worldwide. In 2012, a few reviews stated Puma FAAS 800 as being a "surprising stability running shoe." It is known for its great plush stability and at a decent price. The positives that the product has is only a small influencer in costumer purchasing decisions.


The main influence? Maybe Usain Bolt.


In 2012 Puma released this commercial with Usain Bolt. Don't be shy, click the link.


What did you think? I mean its fine! Its fun, got a nice little twist to it with the traditional Jamaican sound. Even a little bit funny. The Puma brand picked a man to represent them who also was not an American. Does this mean that they spent more time targeting a different demographic? Maybe the Jamaican demographic?


In an article I found from the Jamaica Observer it states that Puma produced and 14 per cent net profit increase to $26.3 billion dollars. This was in 2011. The sales sky rocketed the moment that the Jamaican team excelled in their performance at the Olympics.


It is interesting statistics when you look at sales from a different country other than our own. Not to mention, the sales in America boosted by double-digit sales growth as well. At the end of the day, there was overall improvements in all areas of the world.


So what does this mean? It means that Usain Bolt is not just a great athlete but a pretty darn good endorser. Puma should keep him around as long as he keeps winning. Those legs are taking him to the finish line and to the bank.