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Nutrition & Fitness Tips

6 Easy Ways to Prevent Running Injuries

6 Easy Ways to Prevent Running Injuries

In the 1970’s, Runner’s World medical editor George Sheehan agreed with Ralph Waldo Emerson:

“There is a crack in everything God has made.” 

All athletes are only human. If you are serious about fitness, chances are you will be injured at some point. Of course, using muscle building supplements can help. They supply your body with essential nutrients.

But runners are especially at risk for certain injuries. The 2 most common are knee injuries and Achille’s tendon injuries. In general, the problem is from overuse.

How can you prevent common injuries? Use these 6 tips.

Take Rest Days

The biggest culprit behind running injuries is doing too much, too fast. Even experienced runners can be guilty of this.

Remember, your body needs rest to recover, build muscle, and prepare for next training session. Rest days are not a necessary evil. They’re an essential part of a good training program.

Take your rest days seriously. You’ll see better results and less injuries.

Listen to Your Body

Don’t force yourself to run through an injury. Have you felt pain or discomfort during a recent run? Take an extra day off. It’s well worth it. Don’t force your body - listen to it. 

Following a strict training schedule - even after you’ve felt the onset of injury - will only lead to trouble. Ignoring the problem will not make it go away.

Follow the RICE method if you feel any strain:

  • Rest the muscle, i.e. - take a couple days off.
  • Ice the area.
  • Compress with Ace bandages or something similar.
  • Elevate the area. 

Don’t start again until you’re feeling better and are confident that you body is ready for it. And start slow - don’t force things. 

Warm Up and Cool Down

Warming up is easy. It’s just 5-15 minutes of walking before a long run. Or light jogging before a high intensity speed training session or race.

Nothing major, nothing difficult. No reason to skip it. 

Easy bodyweight exercises that activate essential muscles are good for warming up too. Try squats, lunges, and knee raises. These moves will get your core and abs ready for the run.

Don’t forget your cool down. The goal is to clear lactic acid and reduce muscle soreness. Some easy ways to cool down after a hard run are light cycling, swimming, and walking. 

Have a Post-Run Recovery Drink

You need to restore muscle and liver glycogen stores after every workout. If you’re running outside, you need to improve hydration as well. Repairing muscle tissue is critical.

To boost your body’s natural recovery process, use a post workout supplement. You should take it 15 - 30 minutes after you run. The sooner the better. Your muscles are more receptive to nutrients during this brief post workout window. 

Post Workout Supplement

An effective post workout supplement combines carbs and proteins. It includes BCAA’s so that your muscles can recover as quickly as possible. A recovery drink is essential to your success - don’t skip it. 

Incorporate Strength Training

Some runners are so focused on training for a race that they skip cross training. This is a bad idea. Strength training prepares the body for training and racing. Research shows that it also promotes bone health. 

Want to prevent overuse injuries? Strength training is good for that too. The most common injuries for runners are in the knees and achilles tendon.

Deadlifts, squats, and similar lifts are great for strengthening those muscles. Strengthening your legs and calves also leads to a delay in fatigue. So you’ll be preventing injury and improving your ability to run. 

Use Good Shoes

Do you love your running shoes? Insist on wearing them every time you go out? That’s a problem.

You should rotate shoes. This will prevent repetitive strain injuries and problems in your kinetic chain. Ideally, use at least two pairs. Switch them out after each training session. And definitely replace when worn out.  

If the shoe’s uppers are stretched or the grooves of the sole are worn down, it’s time for a new pair. Don’t let nostalgia stop you. Worn out shoes lead to injuries.

Enjoy Running Without Injuries

Getting injured sucks. It’s always better to invest some time and effort in injury prevention. Maintain a healthy weight by using weight loss supplements. Combine strength training with the best muscle building supplements. Improve your leg strength and running form. You’ll become a better runner with less injuries. That’s real success. 

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