Going for a run without preparing in advance is not the best option to start with. Here’s how to avoid running injuries!
Whether it’s on the treadmill or on the street, running has become one of the most popular activities for those who want to move, since, in theory, you don’t need much to do. On the other hand, however, not everyone gives due importance to how avoid injuries while running.
This is because, even if it seems simple to give the initial “start”, the truth is that it is necessary to prepare the body to start in the modality.
According to what the Russian physical educator Nicholas Romanov published in the book Running – A Revolution in Running, regular practice of the modality prevents chronic diseases, such as diabetes and high blood pressure, as well as helping to reduce stress and anxiety. However, on the other hand, it is considered a sport with a high risk of injury if practiced incorrectly.
In view of this, he has listed some ways to prevent unexpected events from happening to your body during activity. Check below:
7 steps to avoid running injuries
Invest in proper shoes
According to the author of the book, recognized worldwide as one of the leading experts on the biomechanics of running, choosing the right shoe for your stride and biomechanics is essential for reducing the risk of injury.
For this, the ideal is to seek a professional specialized in running to help you.
Don’t overdo the volume and intensity of your workout
Only gradually increase the distance or speed of your workout. Respecting the limits of your body is essential to avoid injuries caused by overexertion.
Strengthen your muscles to avoid injuries while running
Keeping your muscles strong and well trained can help prevent injuries, especially in the hip and thigh area.
stretch regularly
Lack of flexibility can increase the risk of muscle and joint injuries. Take a few minutes before and after to stretch properly.
The type of training varies
Doing the same workout over and over can lead to excessive wear and tear on certain parts of the body. Vary the intensity, distance and terrain to reduce the risk of overuse injuries.
rest properly
Giving your body enough time to recover after your run is key to avoiding injury. Respect rest days and avoid exercising when tired or sore.
seek professional guidance
Working with a running trainer or physical therapist can help you identify potential muscle imbalances or biomechanical issues that increase your risk of injury. Professionals can also guide you in designing a safe and effective training plan.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
