Imagine how great it would feel to be able to enjoy the thrill and health of running without the fear of injury.
It’s a fantastic way to discipline yourself, spend time outdoors, stay active, and keep your lungs and muscles in great shape.
However, many people are injured while running every year. The majority of the time, this is due to bad form. The good news is that you can still get out and run without risking injury.
Here are six tips on how you can avoid injury and improve your running technique.
1. Wear the Right Running Shoes
Before you step outside for a run, make sure you have the right footwear. Running outside is a lot different than running on a treadmill indoors.
To avoid a shoe that slides while you run, make sure your foot fits snugly in the heel. Blisters and other injuries can result from this friction. You'll also want to make sure your shoes have enough arch support. Providing support for your foot can help you avoid a variety of injuries.
Finally, your running shoes should have good traction and flexibility to prevent falls on uneven surfaces. And remember, you should replace your running shoes every 250 miles, even if they still look good!
2. Warm-Up Before Your Run
When people run without stretching or warming up, they are more likely to get hurt. This common mistake that can result in a muscle pull or leg strain.
Warming up allows your muscles and joints to loosen up while gradually increasing your heart rate. You'll be able to find the right pace and avoid overworking yourself this way.
Begin with dynamic stretches, which involve controlled movement to increase range of motion and loosen muscles. Jumping jacks, leg swings, and lunges are some examples. Then work your way up to a full run by starting with a walk or slow jog.
3. Stay Hydrated
It's crucial to stay hydrated to keep your body loose and avoid muscle strain. It also gives you more energy and endurance while exercising, allows you to recover faster afterward, and allows you to try longer, more challenging runs.
You’ll want to drink 17–20 fl. oz. about two hours before your run so that your body is hydrated and ready to work out. Then, drink a few more ounces of water every 15-20 minutes. Even on short runs, where you might be able to skip water during exercise, it’s a good idea to carry water with you — especially if it’s hot outside.
If you're going for a longer run, bring a sports drink instead of water. This will aid in the replenishment of electrolytes and the maintenance of your performance.
Get your fluid levels back to normal after your workout by drinking more water to replace any fluids you lost through sweat and breathing. Drink 16-24 ounces of water for every pound you lose while running.
How do you carry water during a run? Many people find water bottles inconvenient, and they can interfere with your stride. Instead, consider a belt you can attach water bottles to or a water backpack.
4. Cool Down After Your Run
It's critical to cool down after exercising so that your body can return to normal before continuing with your day. After a short run, you could even cool down for as little as five minutes; longer runs will necessitate a longer cool-down period.
Cooling down after exercise allows your heart rate and breathing to return to normal while also encouraging relaxation. It also returns blood flow to a regular resting pattern from the muscles you use while running. Blood can pool in your muscles and cause dizziness if you stop suddenly, and your recovery time will be much longer.
After your run, spend five to ten minutes walking briskly and then slowing down to a slow walk. Then, if you have time, do some lunges and stretches such as the Downward Dog or Legs Up the Wall yoga poses.
As you cool down, think about ways to build flexibility and avoid muscle pain as you prepare for your next workout.
5. Take Appropriate Recovery Time Between Workouts
If you’ve spent a lot of time on the couch in the last several months, you aren’t going to suddenly be able to run every day.
Allow yourself the time you require to recover before embarking on your next adventure.
Increase your workouts by no more than 10% per week. If you increase your intensity, such as by adding hills, make sure to reduce your mileage to avoid overtraining.
6. Have Fun While Running!
Above all, have a good time! It's time to get outside and enjoy the fresh air! Running or jogging is a great way to enjoy the great outdoors when the weather is nice. Of course, pay attention to your body's signals. Take time to rest if you are experiencing any discomfort as a result of your workout.
There are a lot of runners in the world. Runners of all shapes, sizes, and ages are welcome to participate. The majority of runners, on the other hand, are not getting the most out of their running experience. Many people are unaware of the importance of proper form and technique in avoiding injury.
If you still have discomfort after 24- 48 hours, give us a call for a check-up. The world’s top athletes depend on us to keep them running at peak performance. We think you should too!