Running is your escape from the stresses and strains of daily life, and helps you to keep fit and feel good. However, if you don’t take the proper precautions, you could end up having to hang up your trainers and you might suffer from pain and discomfort. According to research, runners get around four injuries for every thousand hours they spend working out. This means that if you haven’t already suffered one, the chances are that it is on the cards sometime soon. Here is how to protect yourself so that you can keep doing what you love…
Stretching is one of the best ways to prevent injuries from running. Learn how to warmup and cool down effectively, and not only are you less likely to have problems – your runs will be easier and more enjoyable. Aside from pre and post workout, it’s a good idea to get into the habit of doing regular stretching exercises as well. You can get some ideas for getting started here.
Run with good posture to avoid putting unnecessary pressure on your feet, knees and hips. Make a concerted effort to pull yourself up to your full height, and try to correct yourself if you slip as you’re moving along. If you’re not sure what your posture is like when you run, ask someone to take a video on your phone and study it to find out how you can improve.
Getting yourself kitted out properly is essential to minimise the risk of hurting yourself while running. Don’t wear any old shoes, take your time to find the best possible running shoes that fit well and feel comfortable. There are a lot of running equipment specialists who promise to assess you to find the best trainers, but the jury is out on how effective these assessments are. If your shoes are comfortable and have good cushioning, you’re probably on the right track.
Get a knee sleeve to look after your joints as you run. Although these are often only used by runners who already have some sort of injury, they can also be very effective in preventing problems from arising in the first place. You can find knee sleeves at http://www.mobilityguardian.com/best-knee-sleeves-reviews.
Over training, that is, running more often than your body is capable of, dramatically increases the chances that you will sustain an injury of some kind. Don’t run too far for too long, especially when you are starting out or trying to increase your pace. Make sure that you have regular rest days to give your body time to recover.
Running on concrete is extremely hard on the knees, as there is nothing to absorb the shock that occurs each time your feet hit the ground. Try to do your running on grass or dirt trails to keep your knees in good shape.
If you’d like to change things up and have a break from your usual running routine, try this HIIT game – it’s fun and can help you to get even fitter for your next trip to the track!