Let's pick running, but the same rules apply for any sport or exercise you may want to start engaging in.
To avoid an overuse injury or injury when you're first staring to run:
- Do not increase running mileage by more than 10% per week.
- Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but a great deal of evidence shows that running more than 45 miles per week increases your risk for an overuse injury.
- Do not run on slanted or uneven surfaces. The best running surface is soft, flat terrain.
- Do not "run through pain." Pain is a sign that should not be ignored, because it indicates that something is wrong.
- If you do have pain when you run, place ice on the area and rest for 2 or 3 days. If the pain continues for 1 week, see your doctor.
- Follow hard training or running days with easy days.
- Change your running shoes every 500 miles. After this distance shoes lose their ability to absorb the shock of running.
So take it slow.
Maybe even try a different activity each day this weekend to mix things up.
But whatever you do-do something.
Guitar Hero: same rules apply. Don't jump right into Iron Maiden. Start slow and easy with a little Alice Cooper or Heart.
Have a nice weekend.
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