Running is a great way to get in shape and enjoy your life, but only if you take the time to learn some tips for avoiding injury when running. Running causes a lot of strain on your body. It’s important that you protect your joints, bones, muscles, and other tissues. It is crucial that these running tips for beginners be kept in mind to avoid injury while making your workout productive.
By protecting yourself, you can prevent injury and pain in your body and get back to enjoying the great outdoors. Let’s look at three common injuries that people experience running and how you can avoid them. Stress Injuries Running is often a stressful activity, especially for runners.
This is because your body needs to expend a lot of energy running and it requires time to recuperate. If you are overexerting yourself or have been enduring stress for a long period of time, you can find yourself getting injured from it. One of the best ways to avoid this type of injury is by being realistic with how much stress you’re putting on yourself.
Set up an exercise program that allows you to gradually increase your level of exertion. Give yourself intervals throughout your workout so that you don’t overdo it. Make sure you take breaks during your running routine as well. Stress Injuries When you run, your body also experiences a lot of stress and strain on your bones, muscles, tendons, and ligaments.
This can lead to various injuries including muscle tears, sprained ankles, torn ligaments, and even fractures. You can minimize your risk of injury by trying to improve your running form on a regular basis. Run slower than you normally would and focus on your form when doing your runs. If you really need to speed up, take a break for a bit.
Muscular Injuries Another major injury that runners experience is a repetitive knee injury. Knee pain is one of the most common reasons runners seek medical attention. The excessive forces that are placed on the knee while running can lead to this type of injury. Runners who only get serious injuries once in a run are often less likely to have further issues later on.
Avoid running on hard surfaces for extended periods of time as this can weaken the knees. Prevent knee injuries by warming up before running, stretching, and strengthening your entire body. Tendonitis One of the most common injuries for runners involves the tendons.
This is caused when the tendons are irritated or inflamed. Most often, runners can avoid tendonitis by using a wrist strap when practicing. A strap will prevent you from overextending your arm and causing a strain. Some doctors may recommend anti-inflammatory medications to help heal the inflammation, but many runners find they cure their own pain problems just by resting.
Fractures There are different types of injuries to consider when running. Sometimes these injuries can be prevented by simply warming up before a run, doing your pre-run warm-ups, and stretching afterward. However, some runners may not be able to avoid injury if they already have some issues with their feet.
Fractures can happen when there is not enough room for the bones to fuse together. When running, keep your heels down and do not extend your heels. This also applies to women runners. Runner’s knee Injuries are very common among runners, especially those who do not pay close attention to what they are doing.
These types of injuries occur because the muscles, tendons, and ligaments surrounding the knee are stretched beyond their limits. Any type of physical activity can contribute to an overuse injury if your body cannot withstand the stress for long periods of time.
If you already have a runner’s knee, it is important to get treatment right away so that the muscles around your knee are not damaged.