Running has many benefits to the human body, it not only makes us physically fit but it also enhances our general health. However, a research conducted at the University of Calgary in Alberta, Canada revealed that about half of all runners usually get some form of injury at some point. The study went on to say that about half of those injuries can be avoided just by preparing better and listening to your body. In this article, we are going to give you tips on how to prevent common running injuries.
1. Eat a well-balanced diet and always stay hydrated
Do you know that the food you eat has a direct effect on how you perform when training? Various studies have revealed that one of the main cause of injures is poor diet. Most runners don’t embrace healthy diet a factor that makes their immune system weak. A person who has a weak immune system is vulnerable and can easily get an injury when running. It is therefore very important to ensure that you diet comprises of healthy meals that will boost your overall body strength as well as the immune system. You should also avoid heat exhaustion and dehydration by constantly hydrating yourself.
2. Increase your mileage gradually
If you force your body to do what it is not used to, you will be putting it at risk of getting an injury. You need to prepare your body gradually so that it can be able to handle workout stress. This means that your training should start small then progress as your body gradually adapts. Your progression should not be a steady increase in intensity and volume. Instead, it should be a staircase progression with period of reduced intensity and volume at certain times. To prevent getting a running injury, ensure that your training is gradual.
3. Wear the correct type of running shoes
Many athletes usually get an injury because of wearing the wrong type of shoes. Running shoes are made differently depending on style of running and foot type. You need to buy running shoes that conforms to the structure of your foot as well as the degree of pronation. A store that has specialized in selling athletic foot wear can actually help you find the right shoe to suit your running purpose.
4. Improve and maintain your flexibility
Flexibility is very important for runners. You need to be flexible enough to prevent yourself from getting an injury. You therefore need to perform stretching exercises on a daily basis to improve and maintain your flexibility. Stretching should be done on all joints and should not be done in a hurry. It is also very important to ensure that you include other exercises such as skipping, knee drills, bounding as well as circles. These exercises will help improve your flexibility, a factor that will prevent injuries besides improving your performance.
5. Get evaluated by a running expert
You also need to get evaluated by a running expert on regular basis in order to know if you are doing the right thing. A running expert is well trained and can easily detect your running flaws better that you. An expert will also give you tips on how to correct those flaws to ensure that you don’t get an injury.
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