To enjoy running and avoid injuries, it is essential to know some tips, especially for those who are still beginners.
THE competition It is one of the most popular types of exercise for those who want to have a healthier routine. And it’s no wonder: in addition to improving physical condition and reducing stress, it meets the recommendations of the World Health Organization (WHO), which suggests that adults do between 150 and 300 minutes of aerobic activity per week.
Not to mention that, for those who want to control their weight, this modality is also good, in addition to improving cardiovascular health. Another advantage is that running is a physical activity that does not require great costs and can be practiced in different accessible areas, such as a park or even on the street.
However, before you start running, there are some important things you need to know to get the most out of the exercise and also reduce the risk of injury. “Running is good for your health, but it is essential to strengthen your muscles to avoid injury,” explains Dr. Alexandre Guedes, a sports orthopedist, surgeon, and spine specialist.
Doctor Alexandre separated 5 tips to follow for those who want to start running:
Stretches to avoid injuries
Dynamic stretching increases circulation, improves flexibility, and reduces the risk of injury. Some stretching tips include:
- Knee lift
- High kicks
- Advances
- Knee bends
- trunk rotation
Pre-workout exercises
In addition to the stretches already mentioned, some other pre-workout exercises can be helpful for those who are preparing to run. They prepare your muscles for what is to come, among many other benefits, and can last from 5 to 10 minutes.
A suggestion is:
- Brisk walking alternating with a light jog
- Do a little of the “Jumping” exercise, which involves lifting your knees while simulating running.
- Do a bit of the “Anfersen” exercise, known as “heel to butt”, while simulating a run.
The correct step
Running may seem simple, but the way you walk can make a difference in preventing injuries. “A bad step can overload the knee and spine, leading to serious problems over time,” warns Dr. Alexandre Guedes.
An orthopedic evaluation can help identify your gait pattern and recommend corrective insoles if necessary.
Ideal sneakers
Many people use the wrong sneakers for running, partly because they think that a proper one will be too expensive. However, one of the main tips for running is to look for shoes that offer the comfort and support you need, and they don’t have to be the most expensive, you know?
“A good running shoe should provide adequate cushioning and stability, helping to prevent injury,” recommends Dr. Alexandre. Also consider the terrain you typically run on when choosing your shoes.
Hydration
Staying hydrated is essential to perform well and avoid cramps while running. “Drink water regularly before, during and after your workout,” advises Dr. Alexandre.
Also, a light meal up to 2h30 before the run, such as fruit or yogurt, can provide the necessary energy without causing discomfort. Eating too close to the start of physical exercise can interrupt the processing of food.
“It is recommended to drink 2 liters of water a day, but the ideal is to always drink water when you are thirsty or even hungry, since sometimes this hunger can be a sign of dehydration and not a lack of food”, concludes the orthopedist.
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.
