It is the right time of the year when most of the people set their New Year’s resolution like losing weight or becoming healthy and fit. There are many who try their hand on running which is one of the best exercises to do. This can also help in improving the body fitness. However, if you are running, you will face a lot of injuries that will lead to pain for the lifetime.
Here Is the Guide by Which You Can Avoid Injuries Associated With Running-
- Do Not Run before You Can Walk
This old phrase is quite true and it is applicable to lower down the risk from the running-type exercises. You should not run before you can walk as it ensures to keep the increasing distance or load progressively. Though some of the athletes rush towards the goal to complete the run and they want to complete the distance in short time. The human body is highly adaptive to increasing the load but it is not adaptive in increasing the overload that leads to injury.
- Nutrition
It is true that your body has to keep healthy with well-balanced diet to support the excessive training and exercises. It is quite a simple equation- the body has to replace the energy that is lost after the exercise for allowing the body to function normally. Eating carbohydrates and the protein after your run can reduce the chance of injuries.
- Wearing the Right Pair of Shoes or Trainers
Though running is one of the cheapest sports, the experienced runners often fail to choose the best trainers when they start to run during the early stage of training. If you plan to run regularly with increasing distance, it is very important that you wear the right footwear. The sports shoes are made in such a manner that they reduce the risk of biomedical issues. If you are wearing low-quality trainers, the feet will roll as soon as they touch the ground. The sports trainers make the connection between the human body and the ground. Thus, it is very important to choose the right shoes or footwear for running.
- Warm Up and Cooling Down
Have you asked yourself that why most of the sportsperson warm up or cool down before doing exercises? There are various pieces of evidence that show that warming up the body and cooling down can help in preparing the body for running and also bring up metabolic processes. At times, the inexperienced athletes forget to warm up their body. This can create lots of problems and even they face injuries while they are running.
- Terrain Surface
You can easily run on the grass, treadmills, and roads or on the running tracks. The grass is considered one of the most shock-absorbing surfaces for the body; however, it can be slippery. Thus, it is clear that running on roads is much more difficult than running on the grass or the treadmills. It is also bad to swap between two surfaces.
These are 5 most important tips that you should keep in mind to reduce injuries while running. If you are a sportsperson and want to follow strict fitness regime, better to consult with the sports physician having years of experience and knowledge in this field.
