The last thing anyone wants when they start running, is to pick up a minor or major injury that could keep them off the track for days, weeks or even months; yet this is the way it goes for so many runners, even those who might consider themselves more competent than the average amateur runner. We don’t want you falling victim, though, and we’re sure, neither do you. So read on to find out how you can prevent injuries from running.
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Sleep well
Sleep is very important for a number of reasons, one of which is the fact that when you don’t get enough sleep your body tends to function way below optimum, both physically and mentally, and there is some scientific research to prove this. Going out for a run without getting enough sleep and rest will be counter-productive and will probably leave you at a greater risk of getting injured.
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Don’t push it
It can be very easy for you to get carried away, trying to do more than your body can handle, perhaps because you feel you might gain more fitness and weight loss if you work harder. While this may not be untrue, what is also true is the fact that the majority of muscle injuries occur when people get tired.
You should find a level that is comfortably strenuous for you and aim to increase the intensity and frequency of your runs, over time, at a rate of 10% each week.
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Stretch Before and After
Muscles are quite elastic and are much longer when you run or do some other exercise, than when your body is in a relaxed state. Jumping straight into a run without properly stretching first will cause your muscles to expand much quicker than they should which could cause serious tears. This is one bad habit which will leave you extremely prone to muscle tears. After exercise, you should stretch your muscles for 10-15 seconds as this will effectively put your muscles to sleep and help them relax.
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Do Strength Exercises
Strengthening the muscles involved in running, particularly the core for stabilization and transmission of power, and the lower limbs for strength will help make you a better and more efficient runner. It is a proven fact that having stronger legs increases the speed at which you run and makes running easier generally.
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Good Running Gear
Good running gear will offer the right kind of padding and protection to help protect your limbs—your feet, and knees in particular. Visit a shoe store or sports shop for specialist advice on what sort of running gear you should be wearing.
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Ice Bath
A cold shower or an ice bath will go a very long way to preventing injury as extreme cold helps to numb pain and prevent inflammation so you could have an ice bath after going for a run, to help deal with soreness and prevent it from developing into full blown injury.
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Diet
Your diet plays an important role in how well your body responds to exercise. The more protein you eat, the better your muscles will perform at exercise and other physically demanding activities. Also, you can eat a banana or two, 30 minutes before you go for a run to help provide extra energy for your body.
Conclusion
You may not entirely be able to preempt every single injury while you run, but you should follow these tips to minimize the risk of picking up any major or minor injuries that could get in the way of your fitness plans.
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