It can take a lot of hard work to develop a regular running habit.
It can be very frustrating when after building your fitness up over a number of months, you get injured and suddenly have to stop running all together.
It only takes a couple of weeks to start losing all the fitness and conditioning you have built up.
Although knowing how to treat running injuries is really important, it is much better to try and prevent them.
Running injuries can be caused by a number of things such as overdoing it (over-training), not warming up properly, using unsuitable footwear and poor running form.
The good news is that a lot of injuries can be prevented if you adopt a sensible approach to your running.
Here are a some tips to help prevent you getting injured while running: - 1.
Build Your Fitness Slowly Sometimes amongst runners (particularly novice runners) there can be a tendency to do a little too much too quickly.
If your body (and muscles in particular) are not used to running, then they will need time to become accustomed to it.
Start out by alternating running with brisk walking while you build up your fitness, and take regular rest days between runs.
Listen to your body and recognise signs of pain and fatigue.
2.
Warm Up Properly Trying to run when your muscles are still cold is simply asking for trouble.
Always start each run with at least 10 minutes of warming up, start with brisk walking followed by light jogging before hitting full pace.
3.
Stretching Always stretch fully after each run, this will help minimise muscle soreness and injury.
A regular stretching program will keep your muscles flexible, and help promote a healthy body.
4.
Choose Your Running Shoes Wisely When it comes to your running kit, the most important part of it is your running shoes.
Choosing and using the right running shoes for you is vital to preventing injuries.
Do not run in unsuitable or worn out trainers that do not give you enough support or trainers that don't fit properly.
Your running style (how your feet land on the ground) will also determine which running shoes are right for you.
it is worth making a trip to a specialised running shop for advice and investing in some good shoes, they will serve you well.
5.
Don't Rush Back Following Injury No matter how careful we are, an injury is inevitable at some point in your running life.
When you are injured, it is important that you do not rush back too quickly.
Returning to running without recovering properly can turn a minor injury into a major injury.
Ease back into exercise with something more low impact such as swimming, walking or cycling before returning to running.
You can never avoid injuries forever, but you can take sensible steps to prevent injury while running.
It can be very frustrating when after building your fitness up over a number of months, you get injured and suddenly have to stop running all together.
It only takes a couple of weeks to start losing all the fitness and conditioning you have built up.
Although knowing how to treat running injuries is really important, it is much better to try and prevent them.
Running injuries can be caused by a number of things such as overdoing it (over-training), not warming up properly, using unsuitable footwear and poor running form.
The good news is that a lot of injuries can be prevented if you adopt a sensible approach to your running.
Here are a some tips to help prevent you getting injured while running: - 1.
Build Your Fitness Slowly Sometimes amongst runners (particularly novice runners) there can be a tendency to do a little too much too quickly.
If your body (and muscles in particular) are not used to running, then they will need time to become accustomed to it.
Start out by alternating running with brisk walking while you build up your fitness, and take regular rest days between runs.
Listen to your body and recognise signs of pain and fatigue.
2.
Warm Up Properly Trying to run when your muscles are still cold is simply asking for trouble.
Always start each run with at least 10 minutes of warming up, start with brisk walking followed by light jogging before hitting full pace.
3.
Stretching Always stretch fully after each run, this will help minimise muscle soreness and injury.
A regular stretching program will keep your muscles flexible, and help promote a healthy body.
4.
Choose Your Running Shoes Wisely When it comes to your running kit, the most important part of it is your running shoes.
Choosing and using the right running shoes for you is vital to preventing injuries.
Do not run in unsuitable or worn out trainers that do not give you enough support or trainers that don't fit properly.
Your running style (how your feet land on the ground) will also determine which running shoes are right for you.
it is worth making a trip to a specialised running shop for advice and investing in some good shoes, they will serve you well.
5.
Don't Rush Back Following Injury No matter how careful we are, an injury is inevitable at some point in your running life.
When you are injured, it is important that you do not rush back too quickly.
Returning to running without recovering properly can turn a minor injury into a major injury.
Ease back into exercise with something more low impact such as swimming, walking or cycling before returning to running.
You can never avoid injuries forever, but you can take sensible steps to prevent injury while running.
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