Ways to avoid injuries when running

Physicians and doctors all over the world agree that running is one of the best ways to stay healthy and fit. That doesn’t mean you need to go all out with every run. One of the most important tips on running is to ‘build up gradually’. Our bodies are used to a certain amount of workout on a daily basis, sometimes no work out at all.

It is therefore very important for each individual to properly analyse their body before they step out for a run. This is the most efficient way to avoid injuries. Here a few easy ways you can avoid injuries when you step out for a beautiful run:

Do Not Overstretch During Warm Up

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It’s common consensus that one must stretch before a run. This practice is required to a certain extent, one must warm their muscles but not to the degree that it may cause injuries. It is essential for your muscles to be somewhat warm before stretching. Cold muscles are at the highest peril for injury. Increasing the temperature of your muscles progressively leads to flexibility. To avoid damaging muscles during stretching, make sure you walk a couple of minutes to warm up your muscles.

Don’t Push Yourself Too Hard

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It’s very important for all runners to have a run-walk program which needs to be created after gaining knowledge about ones cardiovascular state. Pushing yourself too hard and going that extra mile will no doubt help you finish the race but its repercussions can be painful. It’s mandatory for individuals to give their body a break after intense running sessions. This allows muscles to recuperate and avoids the risk of injury.

Run Natural

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While running, you will often be corrected about running posture and speed by other runners. The vital rule is to always ‘Go Natural’. All you need to remember is run upright and feel relaxed. Aping someone’s running technique will do nothing but cause injuries because you will be unable to adapt and adjust to their methods.

Use Appropriate Running Gear

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Often, amateur runners take running gear for granted. The benefit of good quality running gear is immediately felt. Not using proper gear, for example a good pair of running shoes can causes injuries like shin splints, IT band issues and hamstring problems. Runners should most definitely visit sports scientists, physiotherapists and doctors to gain proper knowledge on what running gear suits the runner’s body best taking into consideration their style of running.

Include Strength Training In Your Program

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Running no doubt strengthens your muscles, but specific strength training enhances and toughens them even more, thus building running potential. Studies have shown that strength training does not cause tightening of the muscles that decreases flexibility. Runners that don’t strength train are prone to injuries due to weak muscles.

“The secret to getting ahead is getting started.” –Mark Twain

Running is an incredible exercise with even better results but its benefits are subject to you running correctly. Enjoy each run to its fullest by following these instructions and avoid major injuries.

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