Running is a great way to get in shape. It has many useful benefits to your health, heart, and over-all fitness. However, every runner will eventually run into an injury or two. There are simple ways to prevent common injuries, pains, and illness due to running. Here are some help tips and advice to keep you moving!
Instructions
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Don't over do it. This is the number one reason for most common running injuries. Too much intensity, too many miles, too many workouts per week. This will result in over-training, which can take a huge toll on your body, joints, and muscles.Remember to go easy when adding more miles to your running routine. You should never increase the mileage more than 10% a week. - 2
Make sure you have the proper shoes. Invest in sturdy running sneakers. The wrong shoe can aggravate and worsen existing problems, causing pain in your feet, legs, knees or hips.The best running sneaker will have extra cushion, great tread on the soles, and have added arch support. It's best to go to a local sports and or fitness shop to find the best sneakers for your running routine. - 3
Be sure to warm up before your run. It's best to walk in place, jog, or stretch slightly before pounding the pavement. This will help prevent pulled muscles and sprains. - 4
Cool down after your run. Don't just come to a complete sudden stop. Slow your run down to a jog, then to walking for 10 minutes after running. This will help prevent dizziness, trouble breathing, and also help your muscles adjust.It's also best to stretch when your finished with your workout. This can help elongate and strengthen your muscles to maximize future workouts. - 5
Keeping proper form while running is one of the best ways to prevent injuries from occurring. You should always stand up straight, look forward, keep your abs pulled in, and bend your arms at 90 degrees. Avoid swinging your arms. Let that come naturally. - 6
Keep yourself hydrated. Keep a water bottle with you on your running route. Especially when running outside in weather in spring or summer. Hydration can cause heat exhaustion, dizziness, or even black outs.
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Tips & Warnings
- Remember to pace yourself. You will not be able to run a marathon overnight.
- Keep yourself hydrated before, during and after running.
- It's best to eat 30 minutes to an hour before running. This gives you more energy and a clearer mind. You'll be less likely to get tired and clumsy.
- Always check with your health care provider before beginning any exercise routine.
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