There’s no absolutely certain way to avoid injuries when you’re running regularly as a form of exercise. Heck, you might even accidentally trip and fall. Accidents happen all the time.
But if you do take some precautions, then at least you can reduce the risk of injuries when you’re running. That way, you maintain your health, avoid pain, and still keep running to keep fit.
Here are some tips that should help:
Talk to a Trainer
One of the benefits of joining a gym such as In-Shape Gym is that you get access to an experienced trainer. If you’re new to running, then you might just want to talk to a trainer to help you get started. The trainer can then assist in creating a runner plan.
This running plan details how often and how far you will run, and the changes that you can set over time. This way, you can avoid overtraining (a very common cause of running injuries) and you can run in line with your current fitness level. And the running plan can then also help you achieve your fitness goals.
Warm Up Before Running
Consider the warm up like revving up your car engine for a while before you go racing on the track. That way, you can run more efficiently and avoid unnecessary injuries. You can just walk around for 5 minutes, and that’s okay.
Stretch after the Warmup
When you’re done warming up, you’ll need to stretch your muscles. It’s important to do this after the warmup because stretching cold muscles can also lead to injuries.
Stretch the various muscles you’ll need for running, with special focus on your quads, groin, hamstrings, and calf. Here’s one good way to stretch before running.
Dress Right
You should stick to lightweight clothes, since you don’t really want to run in heavy clothes. Make sure they’re breathable and that the material wicks the moisture away from your skin.
In the summer, you may want to put on some sunscreen lotion, and a hat can also help. You may want to consider athletic shades with UV protection as well.
During the colder seasons, dress in layers. That way, you can easily take off some clothes when you feel warmer.
Avoid Bad Weather
If it’s too cold (below freezing) or too warm (over 90 degrees F), then you might want to run indoors, preferably an air-conditioned room. Don’t run if the humidity is high, or when it’s raining.
Stick to Proper Running Shoes
Your running shoes must offer proper support for running. It’s best that you stick with the more reputable brands, and go with the shoes that are designed specifically for running and not other sports like basketball. Make sure that your shoes will also work for you if you have special foot features, like high arches or flat feet.
Running shoes are designed to last for a certain number of miles, so replace them when they’re too worn. Make sure the shoes fit your feet properly. And don’t forget about the socks.
Start Slow
That’s not just about the speed either. It’s about the overall difficulty. Go with a moderate speed with a doable distance, and run over a flat, smooth surface. Get used to the conditions before you make things more challenging.
Stay Hydrated
Try to have a runner’s water bottle with you when you run. Or you can drink water afterwards, drinking more water (about 1.5 to 2.5 cups of water more) on the days you’re running. If you run for more than an hour, drink a sports drink for the electrolytes.
Stay Safe
Usually, that means running during the day, or in well-lit areas. Don’t run with headphones, but if you have to, keep the volume low so you can hear the cars around you. Always keep an ID and your phone with you for emergencies.
Listen to Your Body
If something is painful and the aches persist, stop running for a while and treat the problem. Rest, apply a ice pack, use compression, and elevate the affected area.
Stick to these rules, and you might just avoid running injuries for a while!