How to prevent injuries when running

No comments

 

There are several ways that you will be able to prevent injuries while running. I will show you guys a form where we can prevent injuries when we are running or doing exercises of impact.

 

Flexibility

The first way to prevent injuries while running is to improve and maintain your flexibility by stretching on a regular basis. This is going to help to improve your performance over time while you are running. Basically, by stretching you are going to be warming up all of your muscles. It is only going to take about ten minutes of stretching in order to do this. You want to make sure that you are not trying to stretch in a hurry. Hold the stretch for about 30 seconds without any movement.

 

Strength training

The second way to reduce the number of injuries while running is to make sure that there is some type of strength training included in your running program. This is going to help to reduce the amount of fatigue that you might have after you are done running. You only have to do about 2 to 3 sessions a week. You should make sure that you are including all of the muscle groups like your upper and lower body. Some of the things that you can do to increase your strength is running up a hill, weight lifting, and plyometrics.

 

Hydrated

The third way to prevent running injuries is to make sure that you are drinking plenty of water so that you can stay hydrated. Therefore, you are also going to need to be eating a well-balanced diet. This is one of the best ways that you are going to be able to avoid heat exhaustion especially if you do it about two hours before you run. You will need to drink about 8 ounces of water for every 20 minutes of exercise that you are going to be doing. It is also a good idea to make sure the water that you drink is cold when you are drinking it.

 

Races

The fourth way to start from getting injuries is to warm up and cool down before and after any of the races that you have. This is one of the best ways that you are going to be able to flush out some of the lactic acids that can get built up inside of your muscles. Therefore, you are not going to have to worry as much about your muscles being sore after the run. You can warm up for about five to ten minutes before you go on your run.

 

Mileage

The fifth way to ensure that you won’t get any injuries while running is to gradually increase the miles that you are running and periodize your training schedule. The foundation of a good running performance is the amount of aerobic activity that you do before. This is because it is the best way that you are going to be able to prepare your body to handle the stress of the workout. If you slowly build up the amount of training that you do, you can bump up the amount of intensity.

 

Cross train

The sixth way to prevent any injuries while running is to cross train and include some days of rest inside of your training schedule. This is going to help to maintain your aerobic fitness while you are avoiding the excessive impact if you have done too much running. The rest days are going to help your body to recover so that it can adapt to the running workout that you are going to be doing to your body.

 

Expert

The seventh way is to talk with a running expert or a coach. This person can help to analyze the current training program that you have. If you overtrain, then it can increase the chances of you having an injury while you are running. Plus your performance while running is going to be poor. This means that the training program that you have is going to be ineffective. A coach will be able to help you to make sure that you have the right training schedule so that you will be able to meet all of your goals for your running.

 

Shoes

The eighth way is to make sure that you are wearing the correct type of running shoes. This is going to be based on the type of foot that you have and the running style that you have. It is very important to remember that not all of the running shoes are going to be alike. It is a good idea to purchase your running shoes from a sports store. This is because they are going to specialize in the type of footwear that you are going to need for the type of running that you are planning on doing. You want to make sure that you are not going to roll your foot while you are running.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.