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17 January, 2015 0 comments


How to run injury free

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How to run injury free

It is very important that when you are out running that you do not injure yourself. This is because your body is not used to running.

It can be easily done and although sometimes you can recover from it, an injury can give you long term pain and even stop you from running.

Here are our tips on how to run injury free.

Warm up

Create yourself a warm up plan. Before running you should begin an approximately 10 minute workout which consist of stretching, jogging on the spot etc.

This will help warm up your muscles, especially if they are not used to exercise.

However if you have any achy muscles, do not stretch as this can result in further injury.

Buy the correct running shoes

A pair of good running shoes are really important as they are designed to  give you a more comfortable run and less pressure on your  feet and ankles

There are even running shoes that mimic barefoot running.

There is no right or wrong answer for the correct shoe. The best shoe is the one where you are comfortable and fits really well. The cheapest one are not always the best so it is good to compare shoes that are available on the market.

The time to replace your shoes is when you have done between 300-500 miles.

Listen to your body

If you are hurting with ache and pains then it is a good time to stop and take a break. This is your body’s way of telling you that you are doing too much. If you choose not to listen to your body then this can cause further injury.

When you are out running, if you are feeling out of breath or tired, include a walk break into your regime.

Shin splits are the most common injury if you participant in active sport, normally because your body is not used to it.

Strength Training

A lot of people do not realise that runner need to be strong. Your muscle, tendons and ligaments need to be able to hold up during a long run. Therefore include a bit of weight training as this will help you how to run injury free.

Use a jogging buddy

To avoid injury try taking a friend with you. You will motivate each other and set a pace that suits you both.

One of the benefits of having a jogging buddy is  that you are not running too fast and pushing your body too much.

Cool down properly

After training it is essential that you cool down properly by bringing your heart rate down slowly into a jog and then a walk. Finish off by doing some stretches.

Eat the right foods and drinks

Nutrition plays a big part in your diet. You should make sure you are eating the right food. Most runners tend to eat a lot of carbohydrates before a long training session.

Why not check out our other articles: Best foods for runners.  This will help ensure you are on the right track.

Drinks are also important; water is only good for short training sessions whereas if your work out over 90 minutes sports drink is actually better for you.

Make detailed notes

Whilst out on your run, make note such as how long you ran for, the distance you ran for etc.

You may find that while you are out training one of your body parts might ache but the next day it doesn’t.  With this information you can adapt your schedule, making a better routine and ensuring you run injury free.

By keeping a diary you are also motivating yourself and can see how you are getting on.

We hope that our tips on how to run injury free was informative and that it will help you during your time running.


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