Running is one of the most popular forms of exercise, and for good reason. It’s a great way to improve your cardiovascular health, burn calories, and boost your mood. However, running can also be hard on your body and potentially lead to a range of injuries. If you want to keep running injury-free, here are a few ways how.
- Avoid The Terrible Toos
One of the most common mistakes that runners make are going too fast, too hard and too quickly. If you’re just starting out, or coming back from an injury, it’s important to build up your pace and training gradually. We recommend increasing your training load by 10% per week. In addition, this will give your body time to adapt to the new demands of running and reduce your risk of injury.
- Always Warm Up
Putting on your shoes and taking off into a sprint can significantly increase your risk of injury. That’s why it’s vital that you thoroughly warm up before running. Exercises such as lunges, leg swings and high knees are perfect for warming up the muscles and joints. Warming up will also help increase your range of motion, improve your flexibility, and reduce your risk of injury.
- Have The Correct Form
When it comes to injury prevention, we all know that form is everything and running is no exception. Running with the correct form helps reduce the impact on your joints, particularly your knees and ankles. When you land on your midfoot instead of your heel, it allows your foot and leg to absorb the shock of each step, which can help prevent injuries like runner’s knee, shin splints, and stress fractures.
Running with the correct posture and proper alignment allows your body to move more efficiently and enhances balance. While it can be challenging to hold form for those new to running, it can significantly impact your performance and the potential risk of injury.
- Wear The Correct shoes
When running, your feet are the first point of contact with the ground, so why wouldn’t you make sure that you’re wearing the correct shoes? A good pair of running shoes should provide adequate support, cushioning and should be suited to your gait. As everyone’s feet are different, you may want to consider being fitted at a specialised shoe store, where they measure your gait and foot shape to help select the best shoes for you.
- Listen To Your Body
Finally, it’s important to listen to your body when running. If you feel pain or discomfort, don’t ignore it. Stop. Pushing through pain can lead to more serious injuries. It’s also important to take rest days and allow your body time to recover between runs. If you’re currently experiencing sharp or sudden pain, talk to our experienced physios this week.
Running is a great way to stay fit and healthy, but it’s important to take steps to prevent injuries. By increasing your load gradually, wearing the right shoes, warming up properly, using the correct form, and listening to your body, you too can reduce your risk of injury and keep running injury-free.