Uncategorized - 1st July 2020
Tags:

A Pound Of Prevention: How To Avoid Common Running Injuries

How To Avoid Common Running Injuries_900x416

Content from: Team Saucony

 

There’s nothing worse than being sidelined because you’re hurt. Strains, sprains and shin splints are common among runners of all experience levels. Luckily, there are plenty of ways to reduce your chances of getting injured.

 

To avoid hanging up your running shoes this season, follow our tips for staying healthy and pain-free.

 

Don’t Push It

 

Experts agree that overtraining is a sure way to wear your body down. It can be tempting to train as intensely as possible, but running too fast or too often can do more harm than good. Rather than pushing your body to its limit, train at a comfortable pace and gradually increase your speed and mileage over time.

 

Rest Up

 

After a long, grueling run, your body needs time to recover. Taking it easy now can prevent injuries later. If your muscles are feeling especially sore, treat them with ice, keep them elevated and use a foam roller to relieve tension. Of course, sleep is always a necessity. So, get to bed early to reenergize for tomorrow’s run.

 

Stretching and Strengthening

 

Stronger, more flexible muscles and joints have a greater range of motion, which means they are less likely to tear or snap during a run. Incorporating stretching and strengthening exercises into your routine can help to protect your body. After you have properly warmed up, focus on dynamic movements instead of static stretches that could increase pain. Stretching the muscles at the back of your leg will release the tension that builds up in your calves and hamstrings in addition to increasing the mobility of your knee.

 

The goal of strength training should be creating a stable base, especially in your core and hips. Try adding abdomen and hip strengthening exercises into your daily regimen. Cross training activities, such as swimming or cycling, can help build strength as well.

 

Proper Gear

 

Safe running starts with your shoes. Training in shoes that are worn out or don’t fit properly can lead to injuries. When purchasing your running shoes, choose a pair that provides adequate support and fits comfortably. Make sure you are replacing your shoes every 400 miles, or whenever they begin to feel worn out. 

Share this with friends:

28642047226_537fa87d9e_k

Mise à jour COVID-19 (Coronavirus) : Mardi 28 juillet

Dans nos préparatifs de retour au parkrun, nous avons travaillé avec plusieurs organismes et parties prenantes à travers le monde. Si la reprise des événements parkrun en Nouvelle-Zélande a été relativement simple en raison de l’éradication du virus dans ce pays, il est clair que ce ne sera probablement pas le cas pour le reste…

Mountain-4-top-cover

Some global stories you may not have seen

The world of parkrun is an active one, even in times of pause. This week we look at a selection of stories that you may not have seen, including ones that were written in their original language.  We will hear from Germany, Japan, Norway, and Russia.   ‘The parkrun song’   As we will learn in…