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Dr David Su had a Common Running Injuries Talk on 25 April 2015 at the Social Service Hub in Chinatown Point. Dr Su stressed on the importance of correct posture for running as havng a bad running posture could result in chronic pain in the back, neck and shoulder or even spinal disc injury.

What is a good running posture and form?

• Your body is straight with a slight forward slant.
• Your head is up and looking forward.
• Your arms are loose and elbows are kept at right angle (90°).
• Your foot is hitting the ground at the midpoint and rolls forward to the toe.

Preventing running injuries

• Do not increase your mileage by more than 10% a week, and go for periodization if you want to improve performance.
• Remember the “Rest, Ice, Compress, Elevate” for treatment of injuries. If it is still bad after 48 hours, switch between ice and heat. Heat up a pack of peas in a microwave oven and apply to improve lymphatic flow.
• Be prepared to change your shoes once you have used them for 500km of mileage.
• Hydrate yourself for better performance.
• Exercise and do stretching more regularly to maintain and work out your muscles.
• Do not overlook your personal limits and always keep in touch with what your body is telling you.