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While there are a lot of factors that have the power to injure runners, there are some things that can increase or reduce their risks. For example, athletes who overpronate can alleviate the problem by using insoles for their shoes, but being an overpronator while overweight can increase their chances of injury exponentially.
Healthcreeds mentions that sports injuries are one of the largest causes of hospitalization, with ankle injuries being the most common.
In other words, although it is not possible to eliminate all causes of injury, at least knowing how to reduce them can have a positive impact on their sporting life. It is worth remembering that if you know you have a health condition, it is essential that you see a doctor first and have a complete checkup before going for that run.
Here are 4 tips to keep you from getting injured while doing your Run
1. Walk
If you are not physically active, try to start walking first. The idea is to strengthen the muscles of your legs and thus gradually improve your physical condition. Walk for a few weeks and slowly start to include core workouts.
Once you have tried walking for 40 minutes, start by including 5 minutes of light jogging per workout and build up every 5 minutes per week. To avoid injury, don’t run 40 minutes straight once you start jogging.
2. Stretch
Muscles that are not properly stretched end up being susceptible to strains or even ruptures during running. Stretching improves the flexibility of muscles and tendons, making them more resistant and adapted to impact during exercise.
It is important that stretching should be done properly, avoiding overstretching the muscles to the point of feeling pain (stretching doesn’t have to hurt to be effective). This rule applies to pre-and post-training. Overstretching can lead the person to stretch beyond the muscular capacity, which can eventually result in injury.
Five minutes of stretching before a run and 5 to 10 minutes after your workout are enough to loosen your muscles and increase your flexibility.
3. Strengthen your musculature
According to countless athletes and coaches, one of the main causes of running injuries is a lack of strength. As aerobic endurance develops faster in running than muscular endurance, it is common for the practitioner to increase training as their stamina improves – without taking into account that perhaps their muscles and tendons are not at the same level of development.
To prevent this from happening, it is important that improvements in running should be accompanied by regular strengthening and flexibility activities, such as weight training, Pilates, functional training or plyometric exercises.
4. Improve your running posture
Anyone who wants to learn to play tennis buys a racket and starts taking lessons from a coach; those who want to learn to swim buy a cap and goggles and go after a teacher who is experienced; and whoever feels like running, does what?
Most of the time, he buys a pair of sneakers and just runs, following his instincts and having only his breath as a guide. This is where a large part of the injury problems in running begins, because, like other sports, running involves techniques to optimize movement and improve energy use, allowing exercise to be productive and enjoyable.
Educational exercises that help correct the placement of the torso and arms during running and allow the runner to improve their stride can make the exercise more effective and also prolong an athlete’s sporting life.
