Running is a great exercise that benefits our physical and mental health. However, taking specific measures for our safety is essential to ensure we’re making the best of it. From stretching after running to what to do before starting, here are some tips on how to avoid injuries when running.
Do running injuries offer risk factors?
Before running, you may prepare your body for it by creating and choosing comfortable clothing. But there are some other factors you should consider when preparing to run.
Be careful about overtraining. One of the signs of overtraining is shin pain, which is very common among runners who run at a higher level than they can.
To prevent it, try to listen to your body and follow your runner plan according to your level.
It is also crucial to follow the correct technique for running. Injuries can be the result of poor running style. The right set of clothes and shoes are also essential to help prevent injuries.
For instance, the wrong pair of shoes can elevate the risk of injuries like shin pain and blisters.
Some environmental factors may also contribute to you injuring yourself while running. One of them is to run on hard surfaces, which can cause problems like stress fractures.
The same goes for running on unstable surfaces like sand or dealing with different exterior factors such as obstacles on the ground or air pollution.
How can you prevent running injuries?
Now that you understand how these different factors can influence your running safety check some tips on how to avoid injuries when running.
Worn on your flexibility
You gain more body control and can move better by working on your flexibility. One of the ways you can do it is by stretching after running, for instance.
Choose the right shoes and gear
Choosing the correct pair of shoes for running is crucial to avoid injuries. Just like it, the proper gear will make you feel comfortable and your running schedule more productive.
However, shoe maintenance is also essential, so you know when it’s time to change them. As much as you may like your favorite pair of shoes, it is important to replace them after a while.
Don’t quit the gym
To be a good runner, you must train your body. Running requires other types of exercises that you can intercalate and expand your endurance.
You can’t just run. Instead, you must build your strength and increase your muscle tone, bone density, and endurance.
Learn your pace
Listen to your body and build your endurance and strength gradually. This will help avoid injuries and allow you to learn your limits and work on them on your own time.
Consult a health professional
Before taking on any sports training, consulting a doctor to ensure you can do it and be more prepared to plan it is essential.
If you want to develop your running, you must work on many different ends, and a health professional can help you do it safely.
Tips on how to stretch properly
Stretch is a crucial part of any exercise routine. This can help you not only give you more energy but also avoid any injuries.
If you are concerned about preventing injuries when running, learning how to stretch correctly is essential. Check out some tips:
- Don’t force your joints. Instead, stretch to your normal range.
- If after 24 hours you are still sore after stretching, it means that it was excessive, and you need to make changes to your schedule.
- While stretching, breathe by inhaling through your nose and exhaling through your pursed lips.
- If you cannot maintain a stretch for long, you can start doing it for 10 to 15 seconds and then gradually increase to 45 to 60 seconds for about 4 to 5 weeks.
Did you like these tips on how to avoid injuries when running? Learn more about running by reading other articles on our blog!