Running is one of the best ways to stay healthy, but injuries are common. So if you want to know how to avoid getting injured, this video is for you! As a high school runner myself, I know what it’s like when your life revolves around your sport. But there are so many easy things that you can do that will decrease your risk of injury and increase the chance that running can become an enjoyable activity rather than just another chore. So let me share my 8 tips with you.
Shoes – Invest in Good Running Shoes
The first thing you should do is get a good pair of running shoes. Cheap shoes will not help you much! If you can afford it, buy a shoe that is specifically designed for distance running. Look for one with a mid-height heel that provides support and absorbs some of the shock from running impact. Wearing specialized shoes will decrease the chance of injury while running by 30%.
Work Up Your Distance Slowly
I would tell myself one to three miles, and then I would increase the distance by one mile a week.
Another way you can make running more comfortable is by running on flat, smooth surfaces. This includes practicing during your warm-ups before races. Running on roads and tracks will also decrease injury risk as it slows down your pace, allowing you to feel less impact and expend less energy than running on pavement or dirt. Consistently track your progress in this area with the use of a GPS device if possible; this will allow you to work up how far you run in increments to prevent injury.
Stretch – Get a Good Joint Mobility Workout in
Stretching is important because it keeps your body flexible and helps prevent running injuries. Joint mobility workouts also help the joints to stay loose so they don’t stiffen up with repeated use. You don’t want to overdo it, though. I recommend no more than 2-5 minutes of stretching per session.
Core Strength Training to Prevent Running Injuries
Another way to avoid injury is by performing core strength training and strengthening exercises, as these will help improve your posture and decrease impact while running. This will make the whole running experience more enjoyable and less taxing on the body.
Stay Hydrated – Drink Plenty of Fluids Everyday
I recommend that you should always stay hydrated because it is important to avoid dehydration and the risks of heat stroke.
When I started, I would run 5 km when on my training plan, but I found that my body was not conditioned for long distances. When I increased the distance to 10 km, however, by ensuring proper hydration and stretching before running, I had a much better experience.
You can also decrease your injury risk with proper hydration by eating foods such as watermelon during your runs and trying new recipes with watermelon juice.
Carbohydrates and Protein Intake Can Help Reduce Muscle Soreness
The only thing I don’t like about eating in general is that you have to spend time eating, but eating carbs and drinking water help with recovery. So I would recommend filling up on carbs during your first meal after the run and during the two meals after that. This will help reduce muscle soreness and speed up tissue regeneration.
Although Carbohydrates get a bad wrap in a lot of diets, they are the body’s main energy source. Carbs are broken down in the body and converted into glucose, a primary fuel source for our bodies. Some carbs that we eat include white bread and pasta, bagels, fruit juice, potatoes/root vegetables/etc.
In addition to carbs, you want to make sure you are getting enough Protein to Fuel Your Runs. Protein is essential for a runner’s diet as it helps your body recover and rebuild muscle tissue after strenuous exercise. Protein is also an important nutrient that provides us with amino acids which help us after strenuous exercise.
Never Chase Weight – Focus on Increasing Your Endurance Rather Than Decreasing Your Bodyweight
You want to increase your endurance and strength, not decrease your bodyweight. By focusing on increasing your endurance rather than decreasing your weight, you will be able to run longer distances with less stress on the joints, muscles and bones.
Want other great exercises you can do at home, see our Top Home Excercises
Losing weight by running long distances is a common misconception – one that could cause injuries if you’re not prepared for it. You want to prevent injuries just as much as possible when starting out by making sure you are eating enough food and staying hydrated. As for the running itself, focus on building up a good base of and maintaining proper form before upping the distance. Once that has been established, increasing distance can be done more gradually and without putting too much strain on the body until it gets conditioned
Maintain a Good Posture – Running with Poor Posture Can Lead to Injury
Proper running posture: Tuck your chin down and lean forward slightly at the waist. You are already leaning forward at the waist when you run, if you don’t lean forward, you will not be able to accelerate forward. Tilt your head towards the back slightly. This will help keep your head from falling forward during rotation and landing. Keep your arms relaxed and swing them freely from the shoulders. This will prevent injuries to the biceps by avoiding excess tightness while running.
Watch for Pain – Do Not Run Through Pain!
Injuries are a very common result of running, especially when one is new to the sport. In order to avoid running injuries, you should not run through pain. Pain can be a sign that your body does not have enough energy which means it’s time for a rest day. Running too many miles without breaking up the mileage also puts excessive stress on joints and connective tissues. It is important to take care of your body when beginning this sport, so don’t run through pain!
Conclusion for Running Tips to Prevent Injuries
So that’s everything I have to say about running injuries. Training smart really does make a difference, so if you are a runner, I hope these tips will help you too!
Good Luck on the Trails and Have Fun Running!
*For informational purposes only. Consult your physician before making any changes to your diet.
