5 Tips to Prevent Running Injuries

There is nothing better at breaking your running schedule than an injury. It doesn’t matter which muscle you injure you know that you’re going to need to stop running until you’ve healed. That’s why it’s important to do everything you can to prevent injuries in the first place.

If you have got an injury you need to check out the advice from Wellers Hill Physio. They won’t just help your muscle or joint to recover; they can also offer support and advice on which other activities you can try while you heal.

Continuing to run after an injury is likely to make the injury worse and potentially cause other issues as your body adapts to running differently. That’s why you need to take a break from running but that doesn’t mean you can be completely inactive.

1. Stretching

You probably already know that stretching is an important way of warming up your muscles and preventing Injury. The trick is to use dynamic stretches. These are movements that mimic the activity you’re about to do; ensuring your muscles are already loose and ready to run.

Try some high knee drills, jumping rope or even cross body arm swings.

Static stretching is good for after your run; this will help to prevent lactose build up which will give you sore muscles the next day.

1. Strength Training

You can use weights or simply undertake exercises with your own body weight. These will push your muscles helping them to grow stronger.

By strengthening your muscles you’re reducing how much muscle fatigue you’ll experience and this will help you to maintain performance and proper form.

Unless you want to look like a bodybuilder it is best to focus on all your muscle groups; not just your chest or arms.

• Eat Right

It is essential not to underestimate the power of eating right and staying hydrated. The best option is to hydrate approximately 2 hours before exercise. You should then consume roughly20 ounces of water for every 20 minutes of exercise.

Keeping your diet balanced between carbohydrates, proteins and vegetables will help to ensure your body has all the nutrients it needs. But, don’t forget that protein is especially important for muscle synthesis; helping your muscles to heal faster after a workout.

• Gradually Increase Distance

You may feel like you can run a marathon but if you’re currently running 5 miles a day you need to gradually work your way up to this level. While it is important to push yourself every time you exercise it is also important to recognize that improvement is a gradual thing. Increase your distance and elevation slowly; this will help to prevent you overexerting and injuring yourself.

• Rest

Never underestimate the power of rest and sleep.

Your muscles take 48 hours to recover and repair themselves. You should only be running every other day. On an off day, you can choose different activities which focus on utilizing other muscles. This will actually improve your endurance while reducing your risk of injury.