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6 Tips to Prevent Running Injuries

lifestyle & tra…diet, health & …

15 December 2020

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.