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6
Simple Ways to Prevent Running Injuries
It
isn't all too clear as to how many runners experience
injuries. Some studies cite numbers as low as 19%,
while others claim that around 79% of runners end
up having to hit the couch and pop a painkiller at
some stage. Either way, nobody ever really regrets
a run. People who do so when they get injured usually
have themselves to blame.
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This is because just about every injury can be prevented
through strength, form, and a good pair of shoes.
So, in order to keep reaping the many life-changing
benefits
of running, we need to ensure that we're using
the right prevention tools and strategies. Here are
six simple and effective ways to prevent running injuries.
Strength
Training
Strength
training reduces muscular fatigue that often leads
to injuries and poor performance. A good strength
training program will target all muscle groups, including
your upper body, lower body, and trunk. Suitable exercises
include bodyweight workouts, hill running, lifting
and plyometrics.
Maintaining
Flexibility
Stretching
is absolutely essential for maintaining your flexibility,
which in turn will go a long way in preventing strain
and injuries. Dynamic
stretching exercises such as cross body arm swings,
skipping, high knee drills, and arm circles should
be part of your pre-run routine. Be sure to target
all of your joints and hold each position for 30 seconds.
Shoes
You
might already have a great pair of expensive running
shoes, but not all of them are made alike. Running
style and foot type play a major role in determining
the type of shoes that are best suited for your feet.
The wrong type of running shoe can result in abnormal
pronation, which often leads to injuries.
Pronation
is the inward rolling of your feet during the transition
phase between when your foot strikes the ground and
pushes off again. The degree of your pronation, along
with the structure of your foot, will determine your
foot type. A sportswear or running specialist will
help you find the right shoe for your foot type.
Nutrition
Our
muscles are 79% water, so it should come as no surprise
that staying hydrated is important for injury prevention.
Drink plenty of water before, during, and after exercise.
Proper
nutrition from a healthy, balanced diet is also
important, keeping your muscles in peak condition
and promoting faster healing.
Orthotic
Inserts
Some
runners naturally have poor foot biomechanics, which
can lead to inefficiency and injuries. In addition
to pronation, this includes your heel strike and foot
arch flexibility. These problems can usually be solved
through orthotic inserts. Consider seeing a professional
who can analyse your gait and recommend the correct
inserts for your feet.
Warm-up,
Cool Down
Warm-ups
and cool-downs help prevent lactic acid buildup in
your muscles and eliminate soreness. Remember that
the faster the run, the longer your warm-up should
be. In other words, adjust the length of your warm-up
according to the intensity of your run.
Conclusion
Proper
use of these methods will go a long way in preventing
costly injuries. Build a routine around these key
methods and you'll quickly notice the benefits.
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