It seems like everywhere you look there’s someone running and it’s easy to see why. Running is great for your heart, you don’t need any equipment, and you can do it anywhere. Although it’s a great way to stay fit, you should be mindful of the potential for injury if you don’t do it right.
Running is a high impact exercise that helps you burn calories quickly. Unfortunately, the chance of injury is greater than in other aerobic activities. The most important factor emphasized by doctors to avoid injury is simply to listen to your body. Running releases endorphins, which make you feel happy and a runner’s high can mask some of the discomforts.
In addition, the high that you get from running, it may also lead to abuse because some runners subject themselves to many rigorous practices such as running in extreme heat or at great speeds.
Tips To Run Safely
- Good Shoes: Wear well-made shoes that minimize shock to the joints. Keep track of your miles, the average running shoe gives you around 300-500 miles before the risk of injury goes up.
- Warm up: Stretch your legs and warm up by walking for 3-5 minutes. Do strides and static stretching where you hold a muscle in a fixed position for 30 seconds or more. You can avoid cramps and soreness by warming up.
- Don’t Over Do It: Build yourself up slowly; increase your weekly training mileage by no more than 10% per week. Don’t push yourself too hard because you will pay for it later if you get injured.
- Location: Run on a level surface and on the left side of the road facing traffic. Flat surfaces like a bike path, dirt trail, and a treadmill are great for beginners and help avoid injuries that come from uneven surfaces.
- Add strength: Strong muscles, ligaments, and tendons keep you from getting injured. Try these exercises to add strength to your legs and body: