5 Tips for Avoiding Injuries to Stay Safe and Fit When Running
Running is a great way to exercise, since anyone can try it, you can do it anywhere, and you don’t need to go to a gym.
Running exposes you to huge risks of suffering from muscular, bodily or even brain injuries in some instances.
This is the reason why as an athlete, you will go to all lengths to ensure that you remain as injury-free as possible when training for a huge event/race.
Here are five useful tips for avoiding injuries while running.
1. Build a Base First
When you run and feel great, you might be tempted to push yourself so hard, which can be disastrous in the end. Whether you are returning to running or a first-time beginner, it is important to build a base first.
You should start slow in order to find your routine and then stick to it. This will be a sure way of warding off injuries since you will not push yourself so hard. You can alternate between running and walking where you run for 30 minutes or until you feel tired, walk for a few minutes and then repeat.
Whether you are an established runner or just beginning, you must incorporate rest in your schedule.
Resting helps your body muscles to recover fast and keep your immune system strong. Rest in this case does not mean that you should stay at home lazing about, you can instead switch to swimming, bike riding, weight lifting or taking part in yoga.
3. Invest in a Good pair of Running Shoes
Before you take to the field or running track, you must ensure that your running shoes are in top notch condition and of the best quality. You should invest in shoes designed specifically for running and not for other purposes whatsoever.
You should get a gait analysis from a physical therapist before buying your running shoes. This analysis is crucial as it will correct any form of gait issues you have as well as ensure that you get the right shoe to train for a specific race. You should consider buying your shoes from a store with a high reputation if you cannot get a gait analysis.
In order to avoid getting injuries associated with running, you should do a little stretching before hitting the road at all times. This will subject your muscles to a certain range of motion thereby warming them up for the task ahead.
You can include some easy squats, heel raises and step-ups in your stretching routine for maximum effectiveness. You should also stretch lightly after your run especially for your hamstrings, calves, hips and quadriceps to cool the muscles off and aid in relaxation.
5. Understanding and Listening to Your Body
When you start running, always ensure that you listen to your body. It is normal to feel sore after a run and you can be able to carry on the next day despite the soreness.
However, after the run, it is safe to ice the sore areas. If the pain is too much to bear or it forces you to alter your gait, you should switch to another form of exercise until you recover. If the pain persists for too long then you have to see a medical personnel. You must not push yourself too hard as that will lead to serious injuries.
Getting injured will be a big blow to your career, goals and ambitions as an athlete. You should take great care when training in order to avoid getting injured. You can follow all the above tips to avoid the common pitfalls that lead to injuries.
Post by Dixie Somers
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