7 Tips to Avoid Injuries When Running

By Brian Acton

When it comes to physical benefits, running is one of the best exercises you can do. Running can help build muscle, lose weight, reduce the risk of disease, and improve your cardiovascular health. It can also relieve stress and boost your mood. But, like any exercise, running comes with the risk of injury. While you can never fully eliminate that risk, you can reduce it by taking precautions.

Here are seven tips for runners to avoid injuries.

1. Avoid the Heat If you run outside, you know that intense heat can be unpleasant and even downright dangerous. To reduce the risk of overheating in the hotter months, avoid running in the middle of the day. Instead, run in the morning or late evening when temperatures are cooler (or hop on an indoor treadmill).

2. Warm Up and Cool Down Five to ten minutes of light exercise (such as walking) can supply oxygen to your muscles and slowly raise your temperature and heart rate to prepare your body for a run. After your run, you should cooldown with another few minutes of light activity, giving your body a chance to gradually lower your heart rate and blood pressure.

3. Choose the Right Shoes Not all running shoes are identical, and running in the wrong shoes could lead to injury. The right shoe depends on your foot size, foot type, and running style. While many running shoes may fit comfortably in the shoe store, they won’t necessarily give your feet the proper support and cushioning needed when running. Make sure to do your research, describe your specific needs in the shoe store, and pay attention to how they feel when you’re on the run.

4. Stay Hydrated If you haven’t had enough fluids, running can quickly leave you severely dehydrated. Make sure to drink plenty of fluids before, during, and after your run.

5. Increase Intensity Gradually Whether you’re a new runner or an old pro, you should gradually increase speed and distance based on your skill and endurance level. If you train too hard right out of the gate, you risk injuring yourself and putting an unnecessary strain on your muscles. Gradual progression will help your body handle greater workout stress and build up endurance and strength over time.

6. Use Support Products If you already have an injury that makes running difficult, you may be able to reduce risk of pain or re-injury with the right support product. For example, the Performance Wrap Knee Support can help promote athletic performance and knee stability for people with persistent knee problems.

7. Stretch Stretching is an important part of any running program, as it relieves muscle tension and supports flexibility and mobility. It’s important to make stretching part of your routine.

Sources: http://www.active.com/running/articles/6-benefits-of-running http://www.runnersworld.com/for-beginners-only/5-quick-stretches-when-youre-crunched-for-time/slide/4 http://www.runnersworld.com/the-shoe-room/5-common-myths-about-running-shoes/slide/4 https://www.verywell.com/how-to-warm-up-and-cool-down-2911285