Running is an incredible sport - inexpensive, exhilarating, and simple. Along with the potential to lose weight and burn calories, this sport can also benefit the body by boosting cognitive and cardiovascular health.
However, as with a lot of sports and activities, running can potentially result
in injuries if done with careless preparation or incorrectly. To ensure a
pain-free, strong finish, use the six tips below to avoid running-related
injuries on the road, trail, or track.
#1 -
Run with the right form
Proper running form is vital to all runners, from Olympic athletes to marathon
runners and casual joggers. It is key to reducing onset stress related to
injuries and boosting speed ability and overall endurance.
First, maintain good posture as you run. Keep your torso straight and your head
and neck facing forward and straight. You should also relax your shoulders,
swing your arms forward, and unclench your fists.
In addition, avoid over-striding. Land with control using an even and smooth
strike to avoid additional wear and tear on the muscles and joints.
#2 -
Wear proper footwear
One of the essential pieces of equipment that any runner has when it comes to
reducing and preventing injuries is their footwear. If you don't wear a
well-fitting, good-quality shoe, you can seriously injure yourself.
Choosing the right running footwear for you needs knowledge of your gait and
running style and then matching those details with the right footwear style and
technology. If you're a heel striker, for instance, looking for a running shoe
that provides a blissful landing, especially when pounding downhill, we
recommend the Hoka One One Clifton Edge.
But it isn't enough to purchase proper footwear - you have to maintain them.
Replace your running shoes when they wear out. Worn-out shoes may lead to
injuries like shin splints or twisted ankles.
#3 -
Listen to your body
You know your body well. Regardless of what your running coach, trainer, or
friends suggests, if you feel like you really need to stop or rest, do so.
A small amount of soreness when you first start running is normal, but if
you're experiencing severe discomfort or pain, get assistance from a physical
therapist. Several injuries occur when you try to push through aches or pains.
#4 -
Run in safe conditions
Reduce injuries by avoiding hard surfaces and steep hills, which may cause
medial tibial stress syndrome, also known as shin splints. Instead, consider
running on grass, treadmills, or high school running tracks.
Also, avoid running in temperatures over 90 degrees Fahrenheit or high
humidity. Extreme temperatures may cause heat diseases like exhaustion,
dehydration, and sunburn.
Stay indoors when it is cold. Freezing temperatures or running in cold may
cause respiratory issues like bronchitis and may cause frostbite. And so if
weather conditions are harsh outside, just run at a gym or indoors.
#5 -
Warm-up your body beforehand
It is surprising
how many individuals will jump straight into a run without bothering to get
their muscles warmed up or stretch. A proper warm-up is important for optimum
performance since it helps keep your muscle cells oxygenated, get your blood
flowing, and loosen your muscles.
Warm-up with a 3-to-5-minute walk followed by a 5-minute run-walk. After
warming up, start stretching with dynamic stretches. Muscles to stretch include
back, shoulders, arms, hip flexors, calves, quadriceps, and calves.
Falling to stretch may lead to injuries like Achilles Tendinitis. If you are
running a long distance, avoid stretching too deeply during your warm-up.
#6 -
Begin slowly and increase gradually
Increases in training load (the intensity, frequency, and volume) have to be
gradual. The body adapts to training stimulus; however, it takes time since
different tissues usually adapt at different rates.
Increasing your
pace or distance too quickly is a popular cause of injury. And so begin with
shorter runs and gradually increase the distance and pace over the course of
several weeks.
The
bottom line
Implementing the above six tips can help make you a strong runner as well as
empower you to attain your goals.
Also, remember to talk to your physiotherapist or doctor before you begin your
training. He can address possible limitations you might have and may have some
injury suggestions.
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