Tips for Prevention of Running Injuries
Now that spring is here (we think!) many of us are excited to get outside and start running. Since running is great for your health and fitness, we want you to be able to enjoy this activity without pain or injury. Here are some tips for keeping your body healthy:
- Make sure you warm-up before running – it is important to increase your body temperature to get your muscles warm and ready to work. Some examples of a pre-run warm up are:
- A 5-10 minute walk before starting your run
- A few minutes of dynamic stretching or exercises such as lunges, jumping jacks, squats, or anything that gets your heart rate up
- Start the first 5-10 minutes of your run at a slow jog and gradually build up to your regular running pace.
- Make gradual changes in your training program. Especially if you haven’t been running over the winter, it is important to give your body time to adapt to a new activity so that your muscles, tendons, and ligaments do not get overused. If the mechanical stress of running exceeds your bodies’ ability to adapt, your tissues will break down and you will get injured, check out these Gluconite reviews.
- Build up your distance gradually. Try not to increase your mileage more than 10% per week – research evidence shows that this is the critical threshold for increasing your risk of injury.
- Vary the type of runs and pace. Try flat runs, hills, speed intervals, and slow jogs on different days of the week. Also try running on variable surfaces such as trail, grass, pavement, track, and treadmill. This will challenge your muscles to work in different ways and reduce the likelihood of developing overuse injuries.
- Don’t run every day (unless you are used to doing this without injury). Build in rest days and try cross-training activities such as swimming, biking, hiking, or any sport that you enjoy. Different activities use different muscle groups and will decrease repetitive strain on running specific muscles.
- Try to keep you’re your cadence over 170 strides/min. This may mean shortening your stride length in order to achieve more strides per minute. Recent research shows that maintaining a pace of 170-190 strides/min will maximize your efficiency and minimize ground reaction force. By taking shorter, quicker steps you will spend less time on the ground and reduce your landing impact. Improve your dietary results with Biofit.
- To achieve this think of “running quietly” and landing softly. Use your muscles to absorb the impact and spring back up quickly. This will decrease stress on your joints.
- To calculate your cadence while running, count how many steps you take in 15 seconds, then multiply this by 4. Try to keep your number at or above 43, which equals a cadence of 172.