Prevent Running Injuries - Tips To Avoid Getting
Hurt While Running
is one of the best cardio exercises you can do on a regular basis.
This sport is a cardiovascular exercise per excellence and it results
in more weight loss than any other training routine. Not only that,
running is very convenient and it does not require any special type
of equipment or expensive gym fees. All you need is a couple of
decent running shoes and off you go!
Nevertheless, the high impact nature of running can cause lots
of injuries and this is why this sport has such a bad wrap in the
fitness circles. Luckily, most of the trouble can be prevented by
just following these simple training guidelines below.
Pick The Right Running Shoe
Your running shoes are critical for injury prevention. Most runners
believe that any shoe can do the job. That's wrong. In fact, running
in the wrong shoe can only lead to serious injuries such shin-splints,
Achilles tendonitis and other foot problems. Add to that, the constant
discomfort you're going to experience throughout the running session
is a big negative.
As a result, make sure to pick the right shoe. A proper running
shoe must be a good fit, not too tight, no too wide. Head to your
local sportswear store and seek advice. The sales associates there
are usually masters of the craft (but not always) and can pick just
the right shoe for you. Be careful though since the right shoe is
not necessarily the most expensive shoe. Before purchasing a pair,
give them a test drive and assess if they're a real "sole-mate".
Gradually Increase Running Distance
One the most common mistakes runners make is increasing their running
distances too fast, too soon or both. Opting for this training pattern
is a sure way to suffer from overuse injuries and overtraining without
reaping the benefits from your workouts. The "no-pain, no-gain"
attitude can spell disaster on your running program.
Therefore, start your running routine slowly and increase the distance
gradually. Opt for the 10 percent rule and gradually stretch your
running mileage from one week to the next. And as you log in more
miles, make sure to assess your body and evaluate how it's reacting
to the training load.
Choose The Right Running Surface
Most runners are city dwellers. That's an evident truth. But the
sidewalks and the paved roads are not the best running surfaces
if you're looking to stay injury free. Hard surfaces add to the
high impact nature of running, thus leading to more discomfort and
muscle soreness afterwards. When opting for the wrong running surface,
expect runners knee, bone fractures and other serious injuries.
Nevertheless, there is no such thing as a perfect running surface.
Every surface has its pros and cons. Grass and soft trails are almost
the best choices when it comes to picking the right training terrain.
No need to be obsessed about the right surface, just make sure that
you're doing the best to run on the right one. The occasional sidewalk
run won't do much damage.
To stay injury free you need to put into action what you've just
learned. Success is not about having the right knowledge, it's about
applying that knowledge on a regular basis until it becomes almost
instinctive. So take action now and remember to always stay within
your fitness level.