If you’re excited about becoming a runner to maintain your health, then it is essential for you to familiarise yourself with common incidents that can slow down your progress. This strategy let’s you master how to avoid injuries when new to running. You’ll not only be aware of the causes of injury, but you’ll know when it’s likely to happen, and how you can prevent it from occurring. Let’s look at how you can avoid common running injuries that beginners and even experienced runners encounter when they hit the trail.
Step # 1 How To Avoid Injuries When New To Running: Wear The Correct Footwear
Trying to run in the wrong footwear can cause injury. Running shoes that fit your instep, foot length and the terrain that you’ll run over are a must. If you wear old runners that you’ve had for years or hiking boots then you could roll an ankle or cause other foot or leg injuries.
If you’re not sure what type of shoes to get, then ask a professional. There are many jogging and running footwear specialists that can help you. And most will recommend footwear that suits you and your running style.
Step # 2 How To Avoid Injuries When New To Running: Always Warm Up
Warming up is as simple as stretching, doing knee highs, squats and other leg, buttocks and feet exercises. These types of 10 mintue pre-workouts get your blood circulating and prepare your muscles, ligaments and tendons for movement.
Failing to do a warm up can result in tears, strains and other injuries. Some runners even chose to do a 10 minute walk as a warm up. Then they start off jogging slowly before they start running.
Step # 3 How To Avoid Injuries When New To Running: Don’t Run For To Long
If you’re new to running then try to avoid long distances. Start off with a 10-15 minute run for half a kilometre. Do this for a week. Then the following week aim to do a 1 kilometre run. Gradually work your way up to doing greater distances.
Step # 4 How To Avoid Injuries When New To Running: Pace Yourself
By running slower to start with you will build up your stamina and endurance. This step will give your body time to adjust to the additional stress. As your body becomes stronger you can start to pick up the pace.
Step # 5 How To Avoid Injuries When New To Running: Hydrate Often
Drinking while you run is essential due to you sweating and losing electrolytes. Therefore, have a water bottle with you during your run that replaces these electrolytes. This step is crucial to prevent cramps and other muscle injuries.
Step # 6 How To Avoid Injuries When New To Running: Have A Day Off
Over training can result in injury because your muscles, ligaments and tendons have not had time to recover and they are fatigued. A day off for athletes is termed a ‘growth day‘ as it lets your body rebuild and make itself stronger so it can cope with the stress.
For example, Plantar Fasciitis is a common running injury. It is a condition that occurs if you’ve put too much strain on your legs. Pushing your body further than it is capable will lead to strain. But, if you give your body time to increase it’s strength, then you’ll be able to run for longer and faster without injury.
Let’s look at the most common running injuries:
Infographic About Plantar Fasciitis
How To Avoid Injuries When New To Running Key Takeaways
Avoiding injuries is as simple as listening to your body and giving it time to adjust to what you’re asking it to do. Like any form of exercise running is athletic. You will need to train your body to cope with what you are asking of it.
Just to recap, how to avoid injuries when new to running starts with following these steps:
- Wear the correct footwear – buy new running shoes that are suitable for you and the terrain.
- Always warm up – prepare your body before you run.
- Don’t run for too long – start out small and build yourself up to longer distances.
- Pace yourself – run at a pace that’s comfortable.
- Hydrate often – replace lost electrolytes.
- Have a day off – let your body rebuild and become stronger.
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