Humans have been running since the crack of prehistoric dawn. It’s how we avoided predators and how we chased down our next meal. Today, running is still a way of life for millions of people all over the world. It’s a cheap and easy way to work out without having to travel anywhere. Step out of your house and run.
Unfortunately, running also has a heavy impact on the muscles and bones in your body. As a result, it’s relatively easy to pick up a muscle injury if you’re not careful. Particularly if you’re training for an event, such as a 10K race or a marathon, it’s easy to overdo it and injure yourself. The idea is to avoid running injuries altogether. For most injuries, all you need to do is give your body some rest.
As such, we’ve listed five ways to avoid injury while running. While some of these might seem like minor adjustments, they can have a major impact on whether you stay injury-free or not.
- Stay Mobile
Many people who enjoy running also have a job where they have to sit on a chair for at least eight hours in a row. This is in general quite bad for your health and your muscles, particularly for the muscles around the hip. It can lead to poor stabilization, as well as aches and pains that would only worsen when you go running.
So every half hour, get up and move around a bit. Ideally, do some squats or lunges (avoid the stares of your colleagues). A single minute of moving around after an extended period of sitting will do wonders on your body.
- Start Slow
Although you might be excited to start running, don’t blast out of the gates without any form of warmup. If anything, walk your way into a run. Your body, which was in a resting state before, will gradually warm up until it’s ready to run at your usual pace.
And initially, don’t pace yourself by your watch. Let your body determine how fast you’ll run. Much of your run will depend on how you slept, what you ate, how stressed you are, how well you recovered from your last run, and so on…
- Be Careful With New Terrain
Running the same route every time can become tedious. It feels nice to shake things up by turning left instead of right when you step out of the door. However, do be careful when exploring new running routes. While hills are generally good and will build muscle strength, too many hills can cause problems. Additionally, be careful not to sprain your ankle when running on new terrain.
- Relieve Your Pain
If you have hurt yourself or if you’re recovering from an injury, and you’re uncertain whether you can already go out and run, it might be worth using a cream such as BENGAY, Voltaren, or natural oinments from CBDMEDIC to relieve pain on the affected area. CBDMEDIC™ products are FDA-registered OTC topical medications produced in a cGMP FDA registered and audited facility to ensure the highest quality control standards. Thier topical medications that help relieve injury pain, all based on natural organic ingeridents with safe and legal hemp extracts. Try to relieve the pain you feel before you go out for your next run.
- Mind Your Posture
Because running means you continuously make the same movements, even a minor adjustment in your posture can significantly help improve (or worsen) your rate of injury. In general, run while leading with your chest and your core. This will allow gravity to move you forward, and your feet to move below and somewhat behind your hips. It might be worth asking a professional to look at your running posture, because even a simple thing as a smile while running can lead to using less energy.
These five tips might seem minor, but if you keep them in mind before and during a run, they will go a long way to protecting you against new running injuries.