Run Faster Fearlessly with This Injury Prevention Guide
The right body form, right nutrients, and right shoes can prevent you from injury.It has been said that running is the effective nostrum for good health, a smart body, fine fettle, and active living. Runners take pride in their fit boy shape, great strength, stress-free life, and unmatched energy levels. But, when any injury, small or big occurs, a runner feels like a ball and a chain has been tied to their feet.
Not only are injuries painful, but they also hamper you from running smoothly, disrupt your routine, and force you to with ice packs on your knees and legs, hoping worriedly that it will heal completely.
Evidently, 65% of runners around the world get injured every year and at least one injury per year is endured by half of all the runners. But, relax, because every sickness has a cure! These injuries are preventable if managed with care and right guidance.
This guide will bring helpful and applicable tips to prevent you from potential running injuries before they actually befall you. This way, you can take proactive measures to avoid injuries efficiently while confidently running faster and better.
Don’t run too long, too fast, or too soon
If you are new to running, you need to be very careful in covering specific miles and weekly mileage. In the initial stages, your muscles begin to activate and stretch according to your body strength and stamina. You may feel a slight pain and fatigue in your body due to these muscle strains.
Therefore, don’t extend running above 10 miles a week and limit yourself to increase only 5 percent in your running schedule. Say you covered 10 miles last week, then just run 10.5 miles in the second week, 11 miles in the third week and so on. If you suddenly start to run quickly and extensively, you are doing no good but landing yourself a lot of injuries.
If you have recently recovered from an injury, running too fast and too long can seriously prepare you for another injury. Keep it in mind that each time you run, your legs bear the stress and weight of your body. Each time, running keeps contracting your core and gluteus muscles to balance your legs and pelvis and thus, activates your ankles and foot muscles to land firmly on the ground.
Slow down a bit and lift the running mileages gradually and gingerly.
Take a right form for your body
A proper form of your body is necessary to ward off hasty injuries. Experts and professional sports stars have affirmed that every runner has a unique anatomical structure and injury history. That’s why every runner must adopt a few beneficial exercises and ‘power work’ to build up his/her right body form. It is necessary to workout daily according to your potential and physical strength.
Few essential work-outs which are useful for almost every runner include 10 times step-ups, 5 to 10 pistol squats, 10 repetitive push-ups, and 10 to 15 forward lunge reps per leg. Performing these drills and aerobic exercises can augment your strength and energizes your muscles to sprint better and faster.
Nonetheless, quality foot massages also help and give you relief from normal pains and aches in your bodily parts.
Wear the proper set of shoes
Joseph Hamill, a Ph.D. bio-mechanist of the University of Massachusetts states that wrong shoes can badly add up to the intensity of injury. Durable and quality shoes are crucial to mitigate the risks of running injuries. Many types of research have demonstrated that the rigidity of shoes cushioning influence the strength of legs and the extent to which you bend your knee, ankle, hip, and feet. The firm, heavy and cushioned shoes support your muscles, joints, and bones during running thus, reducing the chances of getting injured.
Besides, always ensure that your shoes are comfortable and not irking you when you pronate and impose force on your legs and feet. For your long runs, always go for trainer shoes like ASICS running shoes, to do drills you should select minimalist shoes like Proase and for trails, opt for gripping shoes like Yonex Trurun.
The greater the quality running shoes you wear, the better and swifter you can run.
Take Nutrients and Do Regular Check-up for Your Health
This is also a significant strategy to tackle the injury proactively. Your regular check-up is mandatory to curb the future injuries, wounds and running issues. There are numerous efficient health products available in the market which can enable you to determine the current status of your health.
Additionally, top-quality and nourishing vitamins and supplements can maintain your energy and strength if your regular intake of the prescribed doses is handled properly.
You can also consume advantageous weight management and health drinks that produce salutary outcomes for your health and intercept the potential running injuries.
After applying the above tips and advices into your running schedule, you can successfully make your way to becoming a triumphant and ardent runner.