Do you run every day? Those who do certainly know by now how easy it is to get hurt during exercise and how to avoid running injuries by using the correct equipment and performing all of their exercises correctly. For those who would like to start running, however, it is very important to learn how to avoid running injuries early on, so that they can keep from getting seriously hurt and hindering their progress towards getting healthier and achieving their fitness goals.
The first thing any athlete will be told about avoiding running injuries is that they should always perform a warm up routine before they hit the ground and start eating miles up.
There are many reasons why athletes should warm up before a run in order to avoid injuries:
it will set a good pace for the run ahead and ensure the body can take it until the end, loosen the muscles, elevate heart rate and speed the metabolism , which in turn will help burn calories, and it will prevent runners from getting too tired, too fast. Depending on how long you will be running, you should do a warm up of at least 5-10 minutes, including dynamic stretches to mobilize your muscles and joints, walking and finally easy jogging, before you start running at full speed.
Another classic item in how to avoid running injuries guides is the cool down and stretch, which should be performed right after the run, when muscles are still warm. This doesn’t have to be a long or deep stretching session, but it should include movements which help your leg muscles, in particular, to cool down gradually and relax, in order to get stronger and rest properly, which is what ultimately will ensure no injuries occur.
As for the run itself, there are two top tips for avoiding injuries:
To increase effort gradually and to adopt correct posture. Rome wasn’t built in a day, so no one can actually expect to run a full marathon on their first try either. The best way to avoid overexertion and injuries when taking up running is to build up on the distance slowly, adding a mile every week or so, for instance. Also, it is important to adopt correct posture in order to make sure no the bones or muscles get overworked in the wrong position. The best position for running is thus with a flat back, stomach lightly contracted, knees and torso slightly bent.
Finally, those who have specific problems or feel a discomfort in any particular part of their bodies should learn how to avoid running injuries by compensating with appropriate equipment, which will protect the area, One piece of equipment you should be especially worried about are your running shoes, seeing as the feet take the most impact during running, but also support your whole body.
Those who feel discomfort in their feet, in particular, should look into running shoes for plantar fasciitis, a good example of which is the Nike Men’s Revolution 2 Running Shoe. Shoes like these are great for helping runners avoid feet injuries because they are extremely lightweight, which means they will not be uncomfortable or troubling during the run, but they also feature very thick, robust rubber soles, which will absorb and lessen the impact taken by the body and the feet in particular.
But even if they feel fine and follow all of these guidelines, there is one more thing runners should keep in mind when trying to avoid injury: running goes beyond your workout itself, so you should allow your body to rest fully in order to prepare for the next run, as well as eat properly and stay hydrated, so that it has the tools and strength to avoid getting hurt.