Running Injuries and How to Avoid Running Injuries
Running is a love for many people, however there are many who can’t enjoy it like they wish because of a fear of injury caused by running. In order to be confident in running and ensure a strong, pain-free finish, I would like to recommend some tips on reducing your risk of running errors on the track, road, or trail. I can’t guarantee that these rules will help you avoid getting hurt 100%, but if you mix these guidelines into your training, I believe that you’ll be more likely to enjoy a long and healthy running life.
Know your threshold
Everything has its own threshold, if you try to pass that threshold, you are breaking it. In running I also think that that every runner has an injury threshold. Your threshold could be at 9 miles a week or more, but once you exceed it, you get injured. Which is your threshold? You should discover by gradually increasing miles after every week. You are reading that means you expect to find the ways to avoid injuries. Every research paper and every expert says that “training errors” is the number one cause of running injuries. The first thing you should remember is not run too much, too soon, too fast. Your body needs time to adapt changes from training and jumps in mileage or intensity. Muscles and joints need time to recover so they can handle more training demands. If you rush that process, you can break down instead of building up. According to running expert, you should build your weekly training mileage by running no more than 10 percent per week. If you run 9 miles the first week, do just 10 miles the second week, 11 miles the third week, and so on. You should Keep a detailed training log can help you estimate your personal training threshold.
Warm up and cool down before and after all runs and races
It is important to warm up before practices and competitions. The faster the workout or race is, the longer the warm up is. A warm up of 5-10 minutes helps to flush out lactic acid build-up in muscles and prevents delayed muscle soreness. And after finishing running, you shouldn’t sit immediately, instead of this, walking around 5-10 minutes is better.
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Listen to Your Body
Although this is considered as oldest and widest advice for runner to avoid getting running injuries, it is still helpful at all. Most running injuries don’t erupt from nowhere and blindside you. They produce signals soreness, aches, and persistent pain. You need to pay more attention to pain and get to the root of what’s causing it. At the first sign of an atypical pain, you should take three days off. Instead of running, you can have water training, light walking, or bicycling if you want. On the fourth day, you only run half your normal easy-day amount at a much slower pace than your usual speed. If you typically run four miles at nine minutes, do just two miles at 11-minute pace. Reward yourself a day off, and then run three miles at 10-minute pace. If you’re pain-free, let continue easing back into your normal routine. If not, take three days off again, and then redo the process to see if it works the second time around.
Consider to shorten Your Stride
According to study in 2009, runners who shorten their stride by 10 percent could reduce risk of tibial stress fracture by three to six percent. If you shorten your stride, you’ll land “softer” with each step, incurring lower impact forces. A shorter stride is usually lower the impact force, which should reduce injuries. In case, you’ve had frequent running injuries, you could want to experiment running with your normal stride, just slightly shorter—about 10 percent and only start with a short distance like a quarter mile when making this change.
Train To Balance Your Body
In order to keep your body properly positioned while you’re running down the road, what do you need? It’s particularly important to strengthen the hip muscles. Knee injuries are often cured with a hip regimen. When you strengthen the hip that means you increase your leg stability all the way down to the ankle. Besides, running should be as symmetrical and fluid as possible. If you don’t have muscle balance, you lose the symmetry, and it is time that you start having problems.
Not race or do speed work too often.
Researchers have found a relationship between injuries and frequent race efforts. Runners should run with regular speed training, especially for those who get hurt easily. You might get one percent faster, but your injury risk could climb by 5 percent. Recognize that races take a heavy toll, so you should take plenty of recovery time (one day for each mile raced). Only run at a pace that’s 30 seconds/mile faster than your goal pace for the race. After each repetition you should have a rest interval to allow the body to recover. For a 5K or 10K, walk ½ a lap. For a ½ marathon, walk for 3 minutes. For a marathon, allow for a 5-minute walk break. If you are trying to quicken your pace for a specific goal, add a weekly speed work session to your training plan, but be careful with it.
Improve and maintain your flexibility by stretching
Daily stretching is essential to improve and maintain flexibility, which will help improve performance and prevent injuries. Some evidences indicate that stretching prevents overuse injuries.Stretching should be done after you warm up your muscles – usually about 10 minutes of warm up should be enough. Stretching should never be done in a hurry and should include all joints and extremities. It is helpful to include sports specific dynamic exercises such as skipping,high knee drills, bounding, arm circles, or cross body arm swings.
Stays hydrated and eats a well-balanced diet
Avoid heat exhaustion and dehydration by pre-hydrating two hours prior to practice or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up. Every 15-20 minutes of exercise you should Take in 6-8 ounces of fluids. Within two hours after exercise, re-hydrate with a pint (20-24 ounces) of fluid for every pound of weight lost during exercise. The best fluids to take before, during, and after doing exercise are a cooled 4-8%
Cross-Training supplies Active Rest and Recovery
Swimming, cycling, elliptical training, and rowing are cross- training that will burn a lot of calories and improve your aerobic fitness instead of consecutive days of running. It’s no surprise that our joints, muscles, and connective tissues get weary from all this shock-absorbing from running. Many Experts agree that most runners get benefit from at least one non running day a week. Use cross-training activities to supplement your running and improve your muscle balance, and keep you injury-free, but be careful not to aggravate injury-prone areas.
You have to figure out shoes which will work best for you—not an easy task. There is no shoe that fit your feet perfectly, and shoes aren’t designed to cure injuries. But shoes can reduce injury risk because they can alter your form and how the repetitive forces of running are applied to your body. For instance, research shows that the firmness of shoe cushioning can influence the stiffness of your legs. Main goal of manufactures is to make sure you get the shoe that fits and functions best on your feet. So don’t expect shoes to correct an injury resulting from training error or muscular imbalance. You should go to a specialty store to get expert advice. Studies show that shoes perform best when they fit best. If it doesn’t feel good, it means that it is putting stress somewhere you don’t want. If you have aches and pains after running in a pair of shoes, it may be a sign you’re in the wrong ones. If your shoe makes feel good, it’s likely a best one for you.
The above tips are simply some recommendations for runners to avoid running injuries. There are plenty of other tips out there that may also help.