There is no doubt that running is a great way to stay in shape, help fight off stress, and (if you feel like it) flex your competitive muscles. However, injuring yourself while doing this activity can be a concern. Injuries while running are fairly commonplace with over 52% of marathon runners and 32% of long-distance runners suffering an injury every year. The most common of these injuries are caused by a repetitive stress on the joints and tendons, with novices being twice as likely to be injured. These statistics are probably not that surprising, considering a runner pounds the pavement for so long and so often. But, there are precautions you can take. Here are six ways to prevent running injuries.
Don’t Push Too Hard, Too Fast
Our bodies only grow stronger by being placed under stress in small increments. If you push too hard, your body will break down. To avoid this, only increase the mileage you are running by 10% or less per week.
Keep Your Focus on One Goal at a Time
It is very tempting to try to increase both speed and distance at the same time. This, however, is not a good idea as again you will be putting your body under a large amount of stress. Concentrating on one thing at a time lowers this stress, and thus, lowers the chance of injury.
Hard Run, Easy Run, Hard Run, Easy Run
Very similar to a mobile phone, the body needs time to recharge after any use. This is particularly true of any heavy use, which running typically is. To avoid injury through running, you should mix up your run schedule with both hard and easy runs giving your body time to rest and recharge.
Always Check Your Equipment
The advertising for running shoes will tell you that they are incredibly durable and won’t wear out anytime soon. This does not mean that this is true for every person, as wear and tear can depend on a number of factors such as body weight and arch composition. It is also perfectly feasible that the tread on a running shoe will be just fine, but the cushioning has worn out. Take a mental note of how your feet feel after runs, and be sure to check your shoes for wear. They may need to be replaced sooner than you think.
No Pain, No Gain, Right?
It’s true, physical exercise will cause some discomfort when participated in properly. However, it should not be a source of intense or lasting pain. If you find yourself in a place where the pain is not normal, you should try RICE. This recovery treatment protocol consists of Rest, Ice, Compression and Elevation. You should follow this protocol when your lower extremities are aching.
Know When to Get Medical Advice
If you try RICE, but it doesn’t help, you may need to seek professional medical advice. This is also true if you find yourself in the position of suffering from recurring injuries, which some people are predisposed to. You don’t want to ignore a serious issue that could prevent you from running for a long period of time.
There is no doubt that running is a great way to stay in shape, help fight off stress, and (if you feel like it) flex your competitive muscles. However, injuring yourself while doing this activity can be a concern. Injuries while running are fairly commonplace with over 52% of marathon runners and 32% of long-distance runners suffering an injury every year. The most common of these injuries are caused by a repetitive stress on the joints and tendons, with novices being twice as likely to be injured. These statistics are probably not that surprising, considering a runner pounds the pavement for so long and so often. But, there are precautions you can take. Here are six ways to prevent running injuries.
Don’t Push Too Hard, Too Fast
Our bodies only grow stronger by being placed under stress in small increments. If you push too hard, your body will break down. To avoid this, only increase the mileage you are running by 10% or less per week.
Keep Your Focus on One Goal at a Time
It is very tempting to try to increase both speed and distance at the same time. This, however, is not a good idea as again you will be putting your body under a large amount of stress. Concentrating on one thing at a time lowers this stress, and thus, lowers the chance of injury.
Hard Run, Easy Run, Hard Run, Easy Run
Very similar to a mobile phone, the body needs time to recharge after any use. This is particularly true of any heavy use, which running typically is. To avoid injury through running, you should mix up your run schedule with both hard and easy runs giving your body time to rest and recharge.
Always Check Your Equipment
The advertising for running shoes will tell you that they are incredibly durable and won’t wear out anytime soon. This does not mean that this is true for every person, as wear and tear can depend on a number of factors such as body weight and arch composition. It is also perfectly feasible that the tread on a running shoe will be just fine, but the cushioning has worn out. Take a mental note of how your feet feel after runs, and be sure to check your shoes for wear. They may need to be replaced sooner than you think.
No Pain, No Gain, Right?
It’s true, physical exercise will cause some discomfort when participated in properly. However, it should not be a source of intense or lasting pain. If you find yourself in a place where the pain is not normal, you should try RICE. This recovery treatment protocol consists of Rest, Ice, Compression and Elevation. You should follow this protocol when your lower extremities are aching.
Know When to Get Medical Advice
If you try RICE, but it doesn’t help, you may need to seek professional medical advice. This is also true if you find yourself in the position of suffering from recurring injuries, which some people are predisposed to. You don’t want to ignore a serious issue that could prevent you from running for a long period of time.
Colorado Center for Orthopaedic Excellence 