All the things you’ll need to know if you want to keep running injury-free.
Injuries. They're every athlete's worst nightmare. Get involved with one of the wrong kind, and it could literally spell the end of your athletic life, which is why this article could potentially save you from such agony. It's not all doom and gloom just yet.
Injuries are basically the way your body tells you that you're doing something wrong. Be it that you've got the wrong shoes on, running awkwardly or eating the wrong kind of foods, running injuries are very much preventable with the help of some basic tips.
So be sure to go through these tips before your next run.
1. Avoid the excessive
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A large majority of basic running injuries are a result of just one common mistake: doing too much. Either by training too hard, pushing your physical limits, increasing your speed and distance by too much too soon, you will tire your body out way sooner than you think, and risk damaging muscles or tissues.
If you're going to increase your running distance, be sure that it's no more that by 10% a week. And listen to your body; if you think that's enough, then that's enough. A cleverly planned training regime is key to your longevity and success.
2. Throw in some muscle training
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Over time, your body will naturally adapt to the muscle requirements necessary for your runs. But beginners will always find themselves with more aches and pains the next day or the day after. To avoid most aches, a spot of muscle training once or twice a week certainly helps develop your body much quicker to deal with the stresses.
Focus on strengthening your knees, thighs, calf muscles, back and everything else you can fit in, to be honest.
3. Keeping it all lose
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One of the most overlooked aspects of any kind of athletic activity is quite simply, stretching. A good pre-run stretch goes a long way in keeping you injury free. Loosening all the necessary joints like your ankles, knees, hips, shoulders and elbows are an absolute must without question.
4. Drink, then drink some more
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It's a massive benefit that while you run, you keep your muscle hydrated. Running exhausts the body in so many ways, so it's best to try and keep your liquid levels up and ready for the challenge.
5. It's all in the shoes
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And they really are. You've probably heard this many times already in our previous running articles and in almost every other running-advice based article out there, but it is not without good reason I assure you. In fact, we're even considering a whole article based around having the right shoes for next week!
Fact of the matter is that, everyone's feet are designed differently from the next person's. Which is why having the right sort of support and cushioning for your feet are absolutely crucial. Having the wrong shoes will only result in blisters, bad knee pains, back pains, Achilles tendonitis and so much more.
6. Surface matters
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Almost as important as the shoes you wear, is the surface you use them on. Try to avoid concrete surfaces which lack the ability to absorb your every step. Tarmac surfaces are ideal for most runners, but if you find it too damaging on your knees for you, go with gravel or grass. But be careful, gravel is loose, so you might find it a little slippery with the wrong shoes.
7. Avoid the extreme weather
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While running in some light rain can be a little more fun than usual, do your very best to avoid heavy showers or extreme heat. Showers make any surface that much more slippery and heat-stroke is not nearly as fun as it sounds. Rain-soaked shoes are much more likely to give you blisters and wrinkly, let alone smelly, feet.
8. Don't rush the comeback
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If you've suffered the misfortune of being injured, make sure that you're 100% better when you do return. Returning to running when you've not yet properly healed will cause more damage to your already weakened body, and creating a higher possibility of it being a prolonged/ reoccurring injury, which you really don't need.
From : Malaysia MSN Sports
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