If you run on a regular basis, there are certain steps you’re going to need to take to not just get you to your destination but to ensure that you’re being as safe as possible. We came across a report focused on injury prevention whose advice would be invaluable to runners.
The first bit of advice is not to ignore what your body is trying to tell you. Far too many people think that pain is just a part of working out and they will thus push through anything they deem to be a sign of weakness. These are also the same people who will be shocked that their bodies are suddenly exposed to a more serious injury.
The truth is that intense soreness and more serious pain are signals that you need to take it easy. When your legs start to move beyond simple achiness and graduate to pain that actually causes an alteration to how you run, it’s time to delay your running. In its place, conduct low impact exercises like cycling or swimming. And when you do get back into running, keep the intensity low until you can be assured that the pain has gone away. If things get really bad and the pain doesn’t go away, make sure to visit a doctor or a physical trainer.
On a similar note, you shouldn’t be pushing yourself to the maximum of your abilities every single day. Intense workouts should be interspersed with lighter workouts that don’t drain your energy or tax your body. Persons who take part in marathons and other races on a regular basis have to take this advice to heart. The author advises that race-type conditions should prompt a day of rest for every mile ran. Otherwise, speed sessions should be limited to once or twice a week to encourage health.
The author also points out the danger of running on a surface that isn’t level. Although you might not think about the road you run as being a slope, it doesn’t take much to potentially contribute to an injury. For instance, if the sidewalk slopes even a little bit toward the road, your hips could incur damage over time due to your feet hitting the ground at uneven levels. Treadmills are great because they’re always going to be flat, as are any trails designated specifically for running.
Finally, make sure that you don’t limit yourself to just running. Balance is the key to avoiding injuries. Even if you aren’t feeling pain, it’s good to get in the habit of using an elliptical machine, riding a bike, or even taking yoga to supplement a run. You should also take part in exercises that develop your strength. Doing so will keep you healthy for a longer period of time.
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