There’s nothing that can ruin your day faster than an unexpected injury. It could be something minor like a muscle strain or something more serious like a stress fracture. No matter, running injuries can set you back from your goals and leave you sidelined for weeks. (Take a look at our global destination races list).
Fortunately, you can do plenty of things to reduce the risk of getting injured when running. If you’re new to running, it’s essential to ease into it so as not to cause any unnecessary stress on your body. However, if you’ve been running and have started increasing the difficulty of your sessions, take particular care in monitoring your form.
1. Warm-up and stretching
When we talk about reducing the running injuries, it’s important to warm-up and stretch. Stretching is vital for runners who risk overusing specific muscles and suffering from muscle imbalances. Stretching also improves your joint flexibility and running mechanics. Further, it reduces risk of injury by increasing your blood flow and enhancing your muscle strength.
2. Monitor your posture when running
As a runner, you should avoid excessive forward leaning while moving. Stiff and inflexible muscles in your lower back and abdominal area can cause your pelvis to tilt forward and your torso to follow. And that results in bad posture. Bad running posture is a likely culprit for lower back pain and knee and foot problems. A good rule of thumb is to keep your line of sight 10-20 feet ahead of you.
3. Choose the right footwear
While there’s no single pair of sneakers that’s suitable for all runners, certain types are more likely to lead to injuries than others. For instance, if you run in flat tennis shoes, you’re at a higher risk of getting injured. The running shoe you should wear largely depends on the type of runner you are and what kind of surface you’re running on. For example, running on an uneven surface like pavement puts extra pressure on your joints and muscles. Or doing lots of road races over trail running matter. So having the right pair of shoes is crucial to reduce the risk of injuries.
4. Remember to breathe
When you run, it’s easy to breathe heavily and forget to breathe through your nose. This can leave you feeling lightheaded and exhausted. While running, focus on taking long and slow breaths through your nose and exhaling through your mouth. Pay attention to your body. If you feel yourself getting overly out of breath, try to relax your breathing and slow down a little.
5. Run regularly
If you’re just beginning, start with a low-intensity level and gradually increase your run frequency. It’s essential to make your body adapt to the stresses of running slowly. You need to allow your body time to adjust or you’re likely to increase your risk of running injuries. If you’re already an experienced runner, make sure you have a regular running routine to avoid disrupting your fitness progress.
6. Don’t forget to stretch
Running is a fantastic cardio exercise that can benefit your health. But it’s important to remember to stretch regularly to avoid injuring your muscles and joints. Depending on your exercise routine, you may have put your muscles under extra stress that requires a little extra attention. Stretching after every run helps prevent muscle strains, cramps, and joint problems like the runner’s knee.
Your fitness
Running is one of the best ways to stay healthy, boost your mood, and increase your overall fitness. However, taking certain precautions is crucial if you want to avoid running injuries. So, remember to begin running with low intensity and gradually increase your frequency over time.
Make sure to stretch and warm up before your run. Of course, wear the appropriate running gear, and monitor your posture while running. And don’t to breathe properly and to run regularly to avoid disrupting your fitness progress. Keeping these things in mind will help you develop a successful running routine!
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