Running is a fantastic way to stay fit, clear your mind and enjoy the outdoors. However, without proper precautions, even the most dedicated runners can face injuries that sideline their progress and dampen their enthusiasm.
Running smart isn’t just about pushing yourself harder; it’s about understanding how to prevent injuries and ensure a safe, sustainable running routine.
Understanding why most running injuries happen goes a long way in addressing them. So why do most runners get injured?
While our bodies are quite strong, the muscles, tendons, ligaments, and joints can only withstand a certain level of load stress. Running is a physical stress called training load, and the load on your joints can be as high as your body weight every time your foot hits the ground. When “training load” exceeds a structure’s capacity, then trouble starts.
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Here’s how to prevent injuries from derailing your running
To maintain your body and minimise injury risk, adjust a few key factors. These strategies can help you prevent running injuries, ensuring you continue your running exercises.
- Strength training: This helps improve the movement patterns of your body
- Stretching: Doing this helps maintain joint mobility and helps you relax after a run.
- Warm-ups: Preps or allows your body to warm up for the quick, forceful movements in running
- The correct running shoes: These contribute to you moving better and reducing impact while running.
- Recovery days: Allowing your body to repair and strengthen is helpful
- Sleep: Sleep impacts all aspects of health, including the body’s ability to recover after exercise.
Also see: Why runners get shin splints and how to prevent them
Respect your recovery days as they are just as important as your training days. This is because recovery is critical for any runner, from the beginner learning to manage their mileage to the seasoned marathon runners going after their personal best.
What recovery does is to give muscles, tendons and ligaments time to heal and rebuild, restoring energy levels and reducing inflammation.
Also see: What causes marathon runners to burnout?
Feature Image: Gettys
