Simple ways to train harder and stay injury-free

If you’re training hard and getting good results, the worst thing that can happen is that you injure yourself. Out the window goes your training schedule while you rest your acute or chronic soft-tissue injury. The result is that the rest of your body also suffers. So how do you train hard and remain injury-free?


It might be tempting to start too hard, but if you do, an injury is almost certain. Instead, follow a training program that gradually progresses from week to week. Don’t try and lift your goal weight on the first day. Get 7 to 9 hours sleep a night for your muscles and nervous system. Also, leave 48 to 72 hours between workouts.

Ditch static stretching

That is, don’t do the old-fashioned static stretching before starting your workout. Instead, dynamic stretching routines of 3 to 5 minutes are a better way of warming up. The idea is to increase intensity through a series of activities such as jogging on the spot, jumping jacks, and so forth. You need to elevate your heart rate and have a light sweat.

Get a massage

Getting a massage does wonders for the muscles, but if you go regularly, your bank balance might not thank you. An economical alternative is to get yourself a high-density foam roller that you can use to iron out any tightness and tension you might be experiencing. Use these rollers to rejuvenate your muscles and tendons between workouts.