Injury Prevention For Runners |
Posted: May 29, 2020 |
Injury Prevention For RunnersRunning includes benefits across all forms of physical exercises.Experts agree that most runners benefit from at least one non-dimensional day of the week, and injury-prone runners should avoid consecutive days of running. Cross-training provides a great option. Use cross-training activities to supplement your running, improve your muscle balance, and keep you injury-free.
Training RoutineBefore starting running, chalk out the complete plan and take care of your health. By running in this systematic way, you will definitely be able to achieve your set objectives. Start by walking and run slowly and start less distance in the beginning, then increase the distance by gradually and in percentages as body capacity increases. Take full care to rest. If you get hurt normally, rest for a few days then start running. Do not put too much emphasis on yourself. If your body indicates muscle pain then it is not necessary that you rest when you are running. StretchingYou have to avoid injuries and treat your body well, take a few minutes and stretch.You must do the tensile exercises at the time of preparation before running. This increases the elasticity in the body and also helps the joints and muscles to adapt during the run. The correct method of tensile is to remain in the same position for a few seconds without moving. Let it be. This causes muscle relaxation and reduces the chance of injury.To improve running, it is very important that you stretch your body. This makes you loosen tight muscles, which makes it easier to run fast and prevent running injuries.
Strength trainingFocus on increasing physical capacity. For this, run uphill whenever you find or add to your running routine, do yoga and practice light weight lifting. Doing this is necessary because running puts a lot of pressure on our joints and muscles. If you don’t have strength in your muscles, you may have problems with knee joint pain after a while which resulted in injuries, thus one should include running injuries prevention exercises in the routine. Always wear running shoes while runningTake care that the foot of the shoe is good no matter how it appears. A good shoe has a mattress in the middle of the foot, wearing it, that gives comfort to the feet while running and also does not experience pain in the knees. Newcomers as well as regular runners also make a common mistake that they ignore the importance of shoes. If your shoe is not suitable, you may have a lot of physical injuries. Stay hydrated to prevent running injuriesMake sure to supply the required amount of water in your body at all times. In the morning before running, in the middle of running and after running must drink water. There is a lack of water in the body while running, so drink enough water to supply it. It should not cause unnecessary injuries and cramps. If you still have muscle aches and cramps, then you can naturally follow a suggestion by your doctor. Before running warm-up and after running cooldown exercises to prevent injuriesNo matter how long it takes you to warm up before running and how boring it is, it is very important for any type of exercise. This makes your body ready to bear the pressure during running. Warm-ups before running are also necessary to get rid of the lactic acid produced in the muscles in the comfortable posture of the body. Warm-ups for 10 -15 minutes before running and then after running is important to prevent injuries while running and helps to build stamina in the long run.
Conclusion Be it Running or any sport it is indispensable to follow routine diet and above mentioned running injury prevention exercises especially to prevent running injuries.
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