If you run regularly, you may have had an injury at some point. Your pain most likely manifested in your knees, hips or shins. It can be very frustrating to have to take a break because you injured yourself, especially if you are training for a race. Keep in mind these tips to prevent any running injuries that could sideline you.
- Switch up your running shoes every 400 miles. If your shoes are getting old, head to the store to get some new ones. You may want to visit a running store where they can test your gait to give you the best running shoes for your feet and prevent injuries. They might even suggest custom insoles.
- Warm up before you run and stretch afterwards. It can be confusing knowing when to stretch, but it has been proven that warming your body up first and stretching after your run is your best bet to prevent injuries.
- Take time to rest! If you are training for a race, you might want to run every day, but this will just hurt you in the long run. Your muscles need time to repair, so take a day off. If you feel lazy not doing anything for the day, do something low impact like walking or light yoga.
- Make sure you’re getting enough sleep. It is a bonus that exercise can help you sleep! Runners should make sure they are getting enough sleep to gain muscle recovery. Aim for 7-8 hours a night.
- Start strength training. Adding resistance and muscle strengthening exercises to your workout routine can help avoid injuries. It helps keep your body aligned and gives you strength to ward off any injuries you may have happened while running.
- Only do what your body can handle. Increase your mileage by less than 10 percent a week and notice if you have any discomfort during or after your run. Start slow and work your way up to more mileage and faster speeds. Take breaks and you’ll help your body recover after each run.
Are you a runner? Have you ever gotten an injury from running? What do you do to prevent injuries while running? Share with us your tips!