5 Easy Steps to Prevent Running Injuries

So, you want to know how to prevent running injuries? Well then, you've come to the right place as we will give you five easy steps on how you can protect yourself from these debilitating injuries. Although running injuries can attack anyone at anytime, just follow the given steps and you will be safe from this painful culprit:

Step 1- Get the right pair of running shoes.

Your running shoes are the most important shield that you can have from running injuries. When you run, it is only your shoes that come in contact with the ground. The impact created on the ground can cause so much stress on the feet. However, if you are wearing the right pair of running shoes, it will absorb the force created, which will lessen the stress on your feet. Getting an appropriate pair of running shoes should be based on your foot type, foot strike and running event.

Step 2- Do warm-ups first and proceed to stretching exercises before running.

Warm-up exercises include walking and jogging before starting to run, aerobic exercises such as swimming and cycling. This should be done on the first few minutes on each of your running session. Then, when your muscles are warm, perform the stretching exercises. But, never stretch farther than what you can handle. It might cause severe muscle pain after it.

Step 3- Assess your running form.

Your running form is also a vital part of both preventing and exacerbating a running injury. If you have a correct running form, you will experience less discomfort caused by running injuries. When running, take time to check your running form. Your eyes should not be looking down on the ground; instead it should be looking several meters away from where you are. Your head and shoulders should be relaxed, with the shoulders held not too high. The arms should sway at the side and not over your chest. Lastly, your feet should land right under your body, not unless you are a sprinter.

Step 4- Run slowly, and not too far and not too soon.

If you are a beginner, it is important that you increase your running distance and frequency in a timely manner. Runners should never increase their distance, speed, and running frequency abruptly. They should allow time to make their body adapt to the vigorous activity of running. This way, they are prone to less running injuries.

Step 5- Stretch every after running session.

Although you've started your session with warm-up and stretching exercises, stretching your warm muscles after running can also decrease muscle sores and body pain. This is because you are slowly cooling down your body, as opposed to warming it up in the beginning. This prevents an abrupt change in the body system after taking the whole running course.