5 top tips for preventing running injuries
Running has become the most popular cardio exercise since it helps people maintain a healthy weight. However, whether you’re jogging in the open or at the gym, there are some considerations to keep in mind. Running can be a sort of physical strain for certain persons, resulting in slight discomfort in the back and legs. Studies demonstrate that doing 5 to 10 minutes of daily running reduces one’s mortality and cardiovascular disease risk significantly.
If you’re a runner, you know how taxing it is to pound the pavement. An injury, whether a runner’s knee or shin splints, can derail your preparations for a race or, worse, end your chances of competing together. However, there are things you can do to improve your chances. Whether you’re a novice or a pro, here are six things you can do to help decrease your risks of running injuries.
There are the following tips to prevent running injuries:
- Proper footwear:
Before reaching the street or track, improve your confidence with the appropriate running shoes. The footwear should be comfortable for the heel, with a little wiggle room around your toes, explains exercise physiologist Christopher Travers. To get a perfect fit, go to a running speciality store and bring your regular running socks for the fitting.
- Keep a steady pace
It is advisable to sustain a consistent speed and mileage for a couple of weeks before transitioning to a stronger training plan by providing your body with a good chance to absorb and adapt to the workload completely.
- Warm-Up/Cool Down
Warming up before a run is a fantastic method to avoid injuries. Before exercising, increase blood flow to your muscles by stretching or jogging in place. This blood flow helps your muscles prepare for physical exercise and helps you avoid muscular pulls or strains.
- Running with good posture
When you run, your body’s muscles, joints and bones all work together to move you forward. If this careful orchestration is off, it can entail pain or harm. When it comes to how you feel while running and how long it takes you to recover, there are numerous factors to consider.
- Strength Training
Nothing beats strength training when it comes to running one’s ability to run and running one’s risk of injury. As previously said, strength training is just as vital as mobility training. Strong muscles will allow for good stabilization of the leg to reduce injuries caused by the increasing load. Weight lifting, body-weight fitness and yoga can increase muscle and lower injury risk. Muscle exhaustion causes some running-related injuries. Strength training enhances endurance and minimizes injury risk.
Runners can enhance their physical condition and avoid accidents using varied training methods and good techniques. But if you detect strange pain, aches during your running, call DYNASTY CLINIC. Our staff will examine your discomfort and make advices for a treatment strategy.