Running is considered as the best exercise with complete health benefits.
It helps to develop a better physic and to stay fit. But from this there are certain problems that every runner face during running.
Running injuries is most common in every runner. Injuries are part of every sport. But these injuries can be prevented by taking some care and precaution.
Prevention is better than cure.
Running injuries are mostly short-term which can recover within few days or a week. So after a few days of rest you can get back to running.
But taking care and precaution, you will able to run long and safe without any injuries.
Some of the leg injuries caused due to running are a hip pain, ankle injuries, calf injuries, heel pain, shin splints, inflation in tendon known as tendonitis, heel pain, hamstring injury, sore knee or sore feet and also back injury.
So it is better to prevent such injuries that can stop practice for any race or any big event.
Sometimes injuries can be worst due to continued ignorance. It is best ideas to take some simple steps to run injury free and train properly.
So I have listed how to prevent those injuries and train wisely. So take care of some of this mistakes usually, every runner do and train injury free.
Warm-up is the most important in any workout routine to avoid injuries in any sports.
A regular 5 minute warm-up is the best way to prepare the body for a long and rigorous workout.
Warm-up on a regular basis before a running is important for a runner to prevent any injury in hamstring, knee, feet or calf.
A few minutes of warm-up prepares every muscle of the body for any rigorous fitness or running program.
The main reason for a warm-up before any running schedule is to avoid injuries.
It is proven that our muscle tissues are shorter before exercise or we wake up in the morning. It is the time when are at high risk to get injured during any workout.
Warm-up makes the soft tissues more elastic and 20% longer. It is scientifically proven that warm-up reduces the risk of injury.
So it is a necessary to start a warm-up like jogging or skipping at slow speed for a while.
Flexibility is important to prevent injuries. Without proper stretching, it is strongly recommended not to perform any physical exercise.
As we know that every athlete of any sports field starts their workout routine with a proper warm-up and stretching exercise.
Stretching helps to prevent hip pain, shin splints, calf injury, hamstring injury.
Stretching improves muscles flexibility and improves sports performance.
Stretching is beneficial for who practice it daily and prevents any injuries. So including a stretching exercise can be beneficial to injuries.
3. Listen to body
If you are training for a race then it doesn’t mean that you have to train regularly without listening to your body. If you face some injuries, you can make changes in your training schedule.
You can rest until you recover fully and get ready for the practice. Avoid including high-intensity exercise during injury. During an injury, it is best to take rest and practice stretching exercise to recover fast.
Thus taking some rest and practicing some stretching exercise will prevent you from injury.
So listen to the body while running. You will be safer towards running injuries and will allow you to train more efficiently.
Shoes are most important part of running. Proper running shoes are developed to provide cushion and stability to feet while running.
To prevent injury while running, you need a good running that will provide extra comfort and prevents any types of injuries.
Today there are many running shoes like Nike, Adidas Reebok, Asics and many more.
You can approach any running shoes outlet and search for best shoes for your foot types and comfort.
5. Running Surface
We run on harder to improve our performance, but sometimes it can be injurious to our performance and health. Sometimes we might notice that we take every precaution but also get injured. The main reason is we don’t care where we run.
Running surface plays crucial in training as it can totally stop our training.
The best place to run is a softer surface like loose soil, or grassy field or on the sand. It will prevent injuries caused due to running on a harder surface like tarmac road or concrete path. So try to run a long run on a smoother path to avoid injury.
Also, one of the most important points to notice is that avoiding continuous sharp turn during running in the ground.
Sharp turn during running for a longer time injures leg muscles badly again and again and creates soreness in that region and ruins your training. So wisely choose your training place.
6. Increased exertion
Injuries are most common to the runners who train very hard without any rest in between any long run.
It is seen that many runners train daily and without any recovery run or a cross training. So includes various programs in your training schedule.
Including various training programs in your training schedule helps to train on every muscle. Thus, exertion on single muscle decreases and injury is prevented.
Nutrition is most important of any training schedule. To prevent muscles wear and tear caused due to running it important to eat nutritious food.
A runner needs protein, carbohydrates, vitamins, minerals, fats and also water.
Water is essential during training or after training as it maintains the fluid level in the body and avoids injuries. So maintain a well-balanced proper diet and train wisely.
8. Training Diary
Training Diary maintenance is good for every runner. A diary provides complete review of training progress.
It will allow us to know about past injures and cause of injury. It will thus help you to train wisely and choose best option to train.
Include every detail of training schedules, injuries, and nutrition in this diary.
Follow these simple rule of training and enjoy running.