6 Tips Runners Should be Taking to Prevent Injury
Are you training for longer distances such as a half or full marathon? If yes, then prevention of running injury is quite a vital topic. Nearly 50 percent of runners are nursing injuries every year because they don’t train as it should be.
Whether you are a seasoned runner in the Clydesdale group or novice agitating to lose weight, there are some hurdles to scale to become a bigger runner. A higher BMI aka Body Mass Index is an indication that you will need additional precautions to avoid injuries by the time you begin a running regimen and keep improving your fitness, even as runners come in different shapes and sizes.
Here are tips runners should be taking to prevent injury whenever they are training or on the track.
1. Buy the Right Shoes
This may not seem important, but your body will thank you in the long run. Wearing shoes that meet your needs is important, especially when it comes to preventing injury. You want shoes that are made of a good material and have a good amount of cushion. Brands like Nike and Adidas are known for producing quality shoes that runners love.
As a rule, heavier runners should opt for running shoes that have midsole on the firm side. Denser midsoles designed with EVA or polyurethane material offer additional cushion on brunt for your joints and durable than the lighter weight materials.
On the other hand, is imperative to pick a pair of shoes depending on your specific needs to prevent injury. Foot strike, arch and foot mobility, all play a significant role in the pair shoes perfect for you.
It is also of great importance to visit a specialty running shoe store to have your foot strike examined on a treadmill if you have not had a gait analysis. In addition, you will need to try different pairs of shoes to establish the choice that best fits you.
On the other hand, it is vital for Clydesdale runners to keep an eye on shoe wear and change the old shoes with new ones about 300- to 400-mile mark.
2. Give a Run or Walk Program a Try
A run or walk program is a perfect way to gradually increase mileage and burn calories if getting fit without having an injury is your concern. A run or walk program for a beginner may be designed as follow:
- Walk at a fast tempo for 10 to15 minutes
- Interchange running for 30 seconds with walking for 30 seconds for a period of 15 minutes
- Use 5 minutes walk to cool down
You will increase the duration of the running segment of the exercises by running for 1 to 2 minutes in the course of keeping your walk breaks to about 30 seconds when your fitness gets better.
Keep increasing the run segment of this program for one minute at a time pending when you can run for almost 20 minutes without a break.
3. Get the Right Attire
The right attire can make your general experience more pleasant and prevent injury in some instances, just like any other sport. Other items that can help you while on the road apart from keeping an eye on your running shoes are technical running gear, anti-chafe cream and compression tights.
4. Think about a Running Group
A major challenge for anybody is staying motivated. However, when you join a running group, you will be kept motivated and you will stay responsible. Staying with compatible people with the same goals with yours can offer you the sparkle you need to continue going through the rough days and weeks that will surely surface.
Furthermore, you will probably come across a coach or a few experienced runners who can give you advice when you desire it— whether concerning running shoes, amending your training plan to lose additional weight, surviving common aches and pains and keeping you from getting injured.
5. Don’t Overlook Recovery
Staying constant is the answer to losing weight and turning out to be a smart, fit runner. You will be unable to run as frequently as you are supposed to if you overlook recovery, making you find it more complicated to accomplish your fitness goals. Get in the habit of a recovery regimen that comprises of the stretch, ice, nutrition and rest after every workout.
Gradually increasing your running is a huge segment of staying free from injury. If you augment your mileage by over 10 percent every week, the risk of injury increases, even though this may look counter-productive for experienced and bigger runners whose ambition or aspiration is to lose weight.
That is why combining your runs with other activities such as swimming, cycling, or a fasted cardio program and making use of rowing machine or stair climber at the gym is essential. All these activities are low brunt and won’t place similar stress on your joints as running does.
Furthermore, the will develop your cardiovascular fitness and burn abundance of calories until you’re prepared to add to your mileage and the number of days you run per week.