One of the few silver linings of the global pandemic is that many people have used this time to turn their health around. The multiple lockdowns after the last couple of years forced individuals to stay at home for long periods of time, only allowed out for essential trips and exercise. Many people took advantage of these regulations and used this extra time at home to improve themselves. Social media was awash with talented folk who had taught themselves skills like baking, gardening or DIY to create some fantastic results.
But one of the most common new habits amongst those in lockdown was fitness. It’s easy to let your health slip when you’re stuck at home in front of the TV so people across the world tackled this challenge head on by starting an exercise regime. Online home workouts were a huge trend and bike sales soared. But one of the most common activities was running.
Running is one of the easiest sports for a novice to take up. You don’t need any expensive kit to get started, just a simple pair of trainers that you can pick up on sale at your local sports store. All you need to do is strap on your running shoes and head out the door. You can trot up to the end of the street and back or you can run a 5k loop of your local area. The distance and the effort you put in is entirely down to your preference and ability.
It’s also an incredibly satisfying sport to take up, as it is easy to see your progression. When you first start out, you may only be able to run a few hundred meters before having to stop for air. But over time you will be able to run for longer distances at greater speeds.
Running can be safe, enjoyable, and incredibly beneficial to one’s health, but as with any physical activity, there is some risk of injury. If you overdo it, use a poor technique, or simply have an unexpected accident, you could succumb to all kinds of strains, sprains, blisters, and other ailments that will put your running career on hold.
In order to get the most out of your exercise routine and stay fit and healthy, here are ten tips to prevent injury while running.
Choose the right shoes
There is a lot of advice out there about the type of running shoes you need. You might read articles about the benefits of superior cushioning, torsional stability, and variable lacing, but the truth is, the best running shoes are the ones that are comfortable. As long as you can run without pain or irritation then it doesn’t matter how expensive or flashy your footwear is. Talk to a sales adviser if you’re unsure and try out multiple pairs before settling on one that works.
Warm up
A quick warm up before any run is essential for activating your joints and muscles and ensuring your body is primed for exercise. It reduces strain on the key impact areas and will improve your performance. Start with a few moves to raise the heart rate such as lunges, star jumps, and jogging on the spot.
Stretch
Stretching before a run is not advisable, as it will reduce your performance and potentially increase your chance of injury. However, once you have completed your workout, a short five-minute stretching session is a great way to promote recovery and prevent injury when on your next run.
Don’t overdo it
The most common cause of injury in runners is working beyond their ability. Over time you will be able to run further and faster but build this up in gradual increments. Never push yourself further than your body can handle, or the consequences may be disastrous.
Avoid distractions
Another frequent cause of injury is falling. It’s easy to trip over tree roots or loose paving stones if you;re not paying attention, so you should always focus and avoid distractions. Many people like to listen to music or podcasts when they run, but these can take your mind off the road ahead of you and make you more likely to miss potential hazards.
Incorporate strength training
A strong runner is an efficient runner. Although running may be the form of exercise you enjoy most, incorporating some additional strength training into your workout routine can help improve performance and reduce injury risk. Some core strengthening exercises will help your posture and stamina, while targeting your leg muscles will help your speed and uphill performance.
Mix it up
Pounding the pavement every single day can take its toll on your joints, so it’s a good idea to mix up your runs. Running on trail or grass will put less strain on your body, and the uneven terrain will prevent the same joints and muscles from being overworked.
Be careful in the heat
When running on hot days, make sure you drink plenty of water and wear light, loose clothing to avoid overheating. Don’t push yourself too hard and take a break whenever you need to.
Recover
The key to improving your running performance is recovery. When you run a long distance, your muscles break down and it takes time for them to build up again. Going for a long run every single day without a break will eventually lead to an injury, so you need to incorporate short and easy runs into your workout regime as well as rest days. Use your recovery time to eat plenty of protein to help with muscle regeneration and get lots of sleep. If you do have niggles and pains, it can help to use products like Flexiseq gel to ease soreness, or go for a sports massage.
Work on your technique
Poor technique is common amongst new runners, and if you have bad posture or land too heavily with your feet then you could end up out of action. There are plenty of online videos and tutorials that demonstrate good running form, or you could book a session with a running coach to get you on your feet.
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