We’ve all heard people say “running is bad for your knees”, which has proven not to be true. However, running can still get a bad rap because of the frequency that runners tend to get injured. I know from personal experience that it is miserable to be sidelined with an injury. Running is my favorite way to stay physically and mentally fit, so I am careful to avoid doing anything that may increase the chance of injury. Check out these great tips to prevent running injuries!
Tips to Prevent Running Injuries
Stretching before and after a run is very important. Another great way to maintain flexibility is by doing yoga a few times week. If you do not have time to devote to an entire class, you can do some yoga poses at home for deep stretching after a run. Some favorites are: Pigeon Pose, the Butterfly Stretch, and Seated Forward Fold.
Gradually Increase Mileage
A common mistake runners make is increasing mileage too quickly. A good rule of thumb is to increase your mileage by ten percent each week or add a mile on to your longest run each week.
Strength training is key to avoiding injury. Many runners love the cardiovascular benefits that running provide, but struggle to get to the gym to build their muscles. Strong glutes and thighs are essential to maintaining proper form. Some great exercises that can be done at home with weights are: Dead Lifts and Squats.
Rest Days & Cross Training
Every one needs to take at least one rest day a week to let muscles heal and rebuild. Cross training provides many benefits that will enhance running performance and reduce rates of injury as well. For example, swimming is a great form of cross training as it is low impact on joints and can be a great recovery for the legs after a hard run.
Foam Rolling & Massage
Daily foam running, especially after running helps to improve blood circulation, relieve muscle soreness, and improve flexibility. A deep tissue massage once a month or so is also a great idea to smooth out any tension!
Take your Time
Another common error runners make when they start out is by going too fast at first! You do not need to run your personal best time each time you go out for a run. This is one sure way to end up injured! A great way to avoid this is by keeping your pace slow enough that you can carry on a conversation.
Proper Running Shoes
Investing in a good pair of running shoes is one of the first things a person should do when they begin running. Local running stores are a great resource and will often help to ensure individuals are fitted with the proper running shoes for their gait and foot structure.
So Tell Me…
Have you ever sustained a running injury? If so, what was key to your recovery? Do you have any favorite tips to help prevent running injuries?
Thank you so much for stopping by! As always, I would love to hear your thoughts in the comments section below. Enjoy your weekend!
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