Love Your Body: 4 Rules for Preventing Running Injuries
Running can be a great way to improve your cardiovascular health, stay in shape, and remain strong. However, it’s also demanding on the body. Some people fail to realize that running is a sport and preparation for the body has to be part of the training process. This is how you can end up getting injured. Let’s look at 4 rules you need to follow if you want to reduce the chances of running injuries.
Pick the Right Shoes
Everything starts with the right pair of shoes. Do not go cheap here. Read as many reviews as you can and if you’re going to go for a lower-end model, make sure that they’re highly rated.
The shape of your feet will also make a difference. It’s very important that the shoes hug your heel snuggly. You also need to give your toes a little bit of wiggle room. If you want the perfect fit, we suggest you go to a specialty running store. They will help you find the perfect shoe for you.
Remember to switch your shoes every 400 to 600 miles, or about every 6 months. This will ensure that they still have the traction and support you need.
Stretch
You want to stretch before and after your sessions. You should use dynamic stretching before running, i.e., stretching that involves movement. You don’t want to use static stretching where you hold a position for a long period. This is for after your session so you can reduce aches later.
You also must make sure that you target the right areas. You need to perform IT band stretches as it is one of the areas that are most susceptible to injuries. You also must pay special attention to your glutes, hamstrings, calves, hip flexors, and hip rotators.
Add Strength Training to Your Routine
You cannot simply jump on a running routine without working on the muscles you will be using the most. This is also why you shouldn’t run unless you have some sort of strength training routine. This will allow you to reduce the chances of injuries by providing more support and improving your posture. Not only that, but strength training can also increase your bone density.
Some of the best exercises for runners include lunges, squats, leg presses, calf raises, and leg extensions just to name a few. We suggest you alternate between days of strength training and running instead of doing them all on the same day, so you don’t put too much stress on your body.
Don't Go Overboard
Some people are simply too tough on themselves when they run. If you can barely talk at the end of your sessions, you probably did too much. You also must preserve yourself, as running too much can end up aging your joints prematurely. Therefore, we would suggest you add other forms of aerobic exercise to your routine.
Cycling is a good option here. While it also works the lower body, it’s much gentler on the joints as your feet won’t be hitting the hard pavement on every stride. Another thing we suggest you try is swimming. This is probably one of the best low-impact exercises that you can do and will burn tons of calories. By alternating, you will not only reduce the chances of injuries, but it’ll keep things interesting as well.
These are just a few tips that will allow you to keep the risk of injuries to a minimum while running. If you’re a novice, do not take the training wheels off too fast and start slow if you want to stay healthy.