3 Simple Steps To Fewer Running Injuries
You’ve heard it all before – warm-up, stretch, know your limits, and so on – but you still just cannot seem to avoid getting injured while running. What are you doing wrong and how can you avoid these injuries in the future?
Simple! Just follow these 3 simple tips from professional runners, coaches and trainers.
The Warm-up
While it is essential to warm-up before taking to the road to prevent muscle injuries, you can overdo it. Your warm up routine should take no longer than 3-5 minutes and must NOT include any intensive exercises. Take it slow and easy. The most recommended warm-up is to simply start pacing, speeding up to a fast walk and then entering into a run.
Stretching
Stretching is essential before, during and after your run. Once again, it is important not to overdo it. Avoid deep stretches that overuse golgi tendon organs or increase the firing rate of spindle cells. Too scientific for you? To simplify – you know you are stretching too deeply before running if your legs feel tired and heavy when you start running.
On the other hand, these deep stretches can be very beneficial at the end of your run. Hamstring pulls and lunges are essential but don’t forget about your upper body and do a few butterfly holds. Don’t rush your stretches. This will help your body cool off slowly and regulate your heart rate after the run.
If you start feeling sluggish during your run, take a moment to catch your breath but don’t stop moving. Slow to a walk or do some leisurely, easy stretches before continuing.
Know Your Limits
Every individual has a different running limit that will result in an injury if exceeded. Slowly increase your running distance and speed over a period of time to determine your personal limit. Your body will let you know what your optimal speed and distance are.
Be aware that your limits will change and grow the more you run and the stronger you get. However, there is still a limit to how much you can improve your speed, distance and endurance so don’t push too hard too soon.
In essence, don’t just don the gear, hit the road and start running. Take the time to build up to your running goals. If injuries are still occurring, it may be time to consult with a professional trainer!
