Are you feeling a little frustrated due to a nagging running injury? Research has shown that over 50% of people suffer from a running injury within the first 12 months of getting into the sport. Whether it is from overuse or from running in a worn-out pair of shoes, there are measures you can take to help prevent the common running pains.
As alarming as this stat is, there are easy steps to take that will significantly decrease your likelihood of getting running injuries.
In the below sections, we detail four of the most common culprits of running pain, highlighting cause, symptoms, treatment, and prevention.
Prior To Your Run
Before you step food onto the pavement, what is the first thing you need? Exactly – comfortable shoes. There are differing schools of thought as to the effectiveness of different running shoes.
Nonetheless, find yourself a seasoned staff member at your local running shoe store. They should be able to pair you with a well-fitting, comfortable shoe.
Running With Proper Technique
Now you are ready to take off. Is it time to bust out of the front door, sprinting down the block? Probably not. Start off slow letting your body feel completely relaxed.
After all, this is your time to relax. Whether you cover 10 miles or 10 blocks, just enjoy the surroundings and let go of the day’s stresses.
Your head should be steady, not bouncing up and down with your stride. Keep your arms close to your chest with your hands relaxed, not clenched in a ball! It is important that you let your core – the center of your strength- do the running.
Are you someone that lands on your heel and rolls the foot forward? This technique can stress the front of the shin, often times leading to shin splints– a common running injury. Allow your foot to land directly underneath your hips. This takes the strain off the legs and moves the power to your core.
During Your Run
As much as you may desire, you will not be able to reach your fitness goals in one day. Because of this, don’t kill yourself in the first week of your workout plan.
Follow one of our free running training programs and use it throughout the week. Alternate heavy runs with cross training or take a day off in between. Taking these 48 hours will allow your muscles to repair properly so you’re ready for the next run.
On your non-running days, consider an alternative form of exercise. Whether you pick yoga, swimming, or possibly weight-resistance, this habit will keep your metabolism going and allow your body time to heal, reducing your chances of a running injury.
Finishing Your Run
As you finish your run, cool down by getting in a good relaxing stretch. This is a very important part of your routine and will ease the lactic acid buildup. Please, your long term running health depends on you being in tuned with your body. Never ignore pain or you could cause longer term running injuries.
You can do more harm to yourself by pushing it when your body is telling you, “No More!” Again, listen to your body. Leave a little in the tank each time to keep you hungry for the next run- you’ll be rewarded with more energy and stamina.
In you’re interested in discovering more about your particular injury, take a peak at the following common issues and the best ways to treat your symptoms. Follow these simple guidelines, and you’ll be enjoying each and every workout, trail run, or leisurely stroll pain free.
Most Common Running Injuries in Women…
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